Greens 24-7 More Than 100 Quick, Easy, and Delicious Recipes for Eating Leafy Greens

Introducing GreensGreen Fact FilesThe Other GreensThe Other Ingredients“Typical Day” Greens Meal Plans

SMOOTHIES AND BREAKFASTSGREEN SIDES AND SMALL BITESGREEN SOUPS AND SALADSGREEN ENTRÉESGREEN CAKES AND DESSERTSIndexAcknowledgmentsAbout the Author

Copyright

THERE’S A GOOD REASON MAMA SAID TO EAT YOURGREENS. Greens are brimming with vitamins, minerals, antioxidants,and other essential nutrients. They are full of chlorophyll, they arealkalizing, and they aid natural detoxification. They’ve also been shownto contribute to a decreased risk of many health issues, such as diabetes,obesity, and even cancer.

Even before I was a vegan, I didn’t always eat a lot of greens. In fact,like a lot of kids, I think it’s fair to say that green vegetables may wellhave been my least favorite kind of vegetable as I was growing up.Covered in enough of my mom’s cheese sauce, I could definitely down aplate of broccoli, and I grew fond of salads at some point. Thensomewhere along the way something changed. I started cooking for thefirst time on canoe trips I led at summer camp and quickly realized Iloved it. Later, as I began to shop and cook at university, exploring theamazing farmers’ markets, I started to branch out and try more greens.

My serious love of greens set in a few years later, when I firstsubscribed to a Community Supported Agriculture (CSA) veg deliveryservice. I was introduced to varieties of greens that were new to me, andI learned to get creative with them. From then on I was hooked.

With a love of preparing foods and a passion for delicious,wholesome, plant-based fare, I began to discover the world of greens.Leafy greens and many other green vegetables are not only some of themost nutritious things you could possibly eat, but they are so versatile,too. Green smoothies are a way of life once you start including them in

your diet. Incredible pastas can be made from gardens overrun byzucchini, and kale . . . well, kale has earned a bit of a cult following overthe past few years. Now it seems that when I snoop in other people’sshopping baskets (don’t tell me you don’t do the same!), everyone’spacking greens.

It’s hard to walk by a farmers’ market, produce stand, or any biggrocery store these days without noticing a huge variety of green veggies—all sorts of packaged salad greens, heads of lettuce, sprouts, kale,Swiss chard, zucchini, and so many more. With an ever-growing trendtoward healthy eating, greens are definitely the way to go. Yet manypeople only eat one, maybe two servings of them a day, relegated to asalad or a side dish.

The premise of this book is simple: it’s possible to eat and, moreimportantly, enjoy more leafy greens and other green vegetables. Goneare the days of boring, mushy, boiled cabbage and broccoli. I will showyou how to incorporate greens on a daily basis with easy-to-preparemeals your whole family will enjoy, no matter the time or occasion.Whether it be breakfast, lunch, or dinner, Sunday coffee with friends, ora family celebration, I’ve got you covered. In Greens 24/7 you’ll findrecipes featuring old and trusted favorites such as spinach, kale, andchard, but hopefully you’ll discover a love for some lesser-known greenveggies, too. The recipes that follow are all vegan, very delicious, andyou’ll find that many of them are also gluten-free.

So whether you’re looking for healthy, whole-food-based meals,delicious plant-based vegan recipes, or just trying to squeeze in as manygreen veggies as you can, this book will be an invaluable resource inyour kitchen. Step outside your realm of comfort and into this book andsee just how easy and delicious these healthy recipes can be. You reallycan have your beet green cake and eat it.

Greens can be enjoyed by anyone, anywhere, at any time of day—literally 24/7. So here’s to good health!Jess XO

Let’s get to know the greens featured in this book. There are simply somany that I chose to focus on those most readily available, and thoseused in several of the recipes.

KALE

Kale really is a superfood! It is plentiful in vitamins A, C, and K, andis rich in fiber and protein. But that isn’t all—it also boasts anti-inflammatory properties, is a good source of calcium, and is easy togrow yourself. With all of these super qualities, it will come as nosurprise that this book contains more than its fair share of recipesthat showcase this leafy green.

GREEN FACT: Gram for gram, kale contains 17 times more vitamin C thancarrots.BREAKFAST: Cherry-Kale Quencher SmoothieLUNCH: Kale Waldorf Salad with Avocado Astoria DressingSNACK: Cool Ranch Kale ChipsDINNER: Kale and Kabocha Enchiladas Verde DESSERT: Sweet Massaged Kale and Fruit Salad with Raw Chocolate Sauce

SWISS CHARD

Chard stands out among the greens, with its colored stalks and veins,sometimes white, but often beautiful hues of pink, orange, andyellow. Swiss chard is brimming with vitamins A, C, E, and K, andis full of powerful antioxidants and phytonutrients. It is now thoughtthat these phytonutrients play a role in detoxification and regulatingblood sugar.

GREEN FACT: One cup of Swiss chard contains well over 300 percent ofyour daily recommended dose of vitamin K.BREAKFAST: Hello Sunshine SmoothieLUNCH: Superfood SaladSNACK: Pesto Polenta Fries with Chard and Cilantro PestoDINNER: Orecchiette with Chard, Sundried Tomatoes, and Toasted Almonds

DESSERT: Rhubarb and Chard Pie

SPINACH

There’s a good reason spinach is one of the most popular greens inthe world: it’s healthy, versatile, and, best of all, delicious! Theleaves are either flat or look slightly ruffled, and take on a deepercolor as they age. Young spinach leaves have a milder taste, and arebetter eaten raw than older leaves. Spinach is loaded with iron,which makes it a great source of energy.

GREEN FACT: Spinach leaves are rich in chlorophyll, an especiallyimportant chemical for healthy eyesight.BREAKFAST: Sweet Spinach PancakesLUNCH: Spinach GomaeSNACK: Chocolate Superfood SmoothieDINNER: Creamy Spinach Curry with Tofu Paneer DESSERT: Secret Ingredient Brownies

ZUCCHINI

Zucchini is the most commonly used vegetable in the squash family,and it isn’t hard to see why. It’s tender, easy to cook, and can beused in a surprising variety of dishes. In fact, as long as you don’tboil them, you can cook them almost any way you can imagine.Zucchini is extremely high in magnesium and fiber, essentialingredients for a healthy heart and bowels.

GREEN FACT: The potassium and magnesium in zucchini help to lowerblood pressure.BREAKFAST: Cinnamon-Zucchini WafflesLUNCH: Focaccia with Tomato and ZucchiniSNACK: Grilled Radishes, Zucchini, and Asparagus with Herbed MayoDINNER: Zucchini Noodle Bolognese DESSERT: Zucchini Chocolate Cake

COLLARDS

Collards provide the most accessible calcium of the bunch due toless oxalate compounds (yes, you can get calcium in things otherthan cow’s milk). They are also packed with vitamin K, as well asbeing an excellent source of vitamins A, C, manganese, and fiber.Collards contain phytonutrients called glucosinolates, which helpdetoxification and have anti-inflammatory benefits too.

GREEN FACT: Of all the cruciferous vegetables, collard greens have beenshown to have the greatest cholesterol-lowering powers.BREAKFAST: Scrambled Tofu with Collard GreensLUNCH: Raw Collard Wraps with Cashew “Cheese”SNACK: Kale, Collard, and Cabbage SauerkrautDINNER: Collard and Quinoa “Cabbage Rolls” KIDS’ PICK: Breakfast Burritos

AVOCADO

Although some avoid avocados for being too high in fat, the fat theycontain is good for you, much like the fats found in walnuts and flaxseeds (oleic acid). They’re high in fiber, as well as vitamins K, B6, E,and C, and with a texture so rich and creamy I just want to spreadthem on everything. I know what you’re thinking—avocados aretechnically a fruit—but since they’re not sweet, we’re calling them aveggie here.

GREEN FACT: Eating avocado alongside foods high in beta-carotene canhelp increase the absorption of this antioxidant by up to 400 percent.BREAKFAST: Breakfast Sandwich with Avocado and ArugulaLUNCH: Raw Summer SoupSNACK: Mango, Avocado, and Cucumber Summer RollsDINNER: Deconstructed Sushi Bowl DESSERT: Chocolate Hazelnut Avocado Torte

BROCCOLI

Broccoli is an excellent source of vitamins K, C, chromium, andfolate. It’s also high in dietary fiber and has serious detoxcapabilities. Include this awesome green vegetable in your diet onceor twice a week to reap these and its many other health benefits. Plusthey look like tiny little trees—how cute is that!

GREEN FACT: Broccoli is particularly rich in the flavonoid kaempferol,which is thought to help offset the inflammation associated with someallergens.BREAKFAST: Broccoli and Greens “Quiche”LUNCH: White Bean and Three-Green SoupSNACK: Mediterranean Broccoli and Barley SaladDINNER: Chard, Cilantro, and Cashew “Cheese” Pizza KIDS’ PICK: Raw broccoli “trees” dipped in Arugula and White BeanHummus

BEET GREENS

Jackpot! If you buy a beautiful bunch of beets with the greens stillon, you get a 2-for-1 vegetable deal. Eat those greens—they’reamazingly healthy. They have a slightly earthy and sweet flavor,much like their roots, and can be enjoyed raw or cooked. They alsohave a high concentration of lutein and a higher iron content thanspinach.

GREEN FACT: One cup of raw beet greens contains as much as 275 mg oflutein, important for healthy vision.BREAKFAST: Berry and Beet Green SmoothieLUNCH: Beet Greens, Pear, and Maple Walnut SaladSNACK: Slice of Broccoli and Greens “Quiche”DINNER: Sweet Potato and Greens Burger DESSERT: Triple Chocolate Beet Greens Cake

So many greens and so little time?! The following are some of the other

noteworthy greens mentioned in this book.ARUGULA Also known as rocket, arugula is one of my favorite tender greens. It hasa peppery bite and is wonderful in salads, sandwiches, and, my favorite, on pizzas. Amember of the brassica family (see kale, cabbage, collards).

ASIAN GREENS If you live anywhere close to a big city, you’re bound to be able tofind a variety of Asian greens available. Take a chance and try a few out—there aresturdy bunches of greens that lean towards bitter (Chinese broccoli, Chinese mustard),tender leaves perfect for salads or sautés (mizuna, tatsoi), and squash, long beans, etc.Bok choy still tends to be the most common Asian green that is easily available at anygrocery store, so it is the one used most frequently in this book.

ASPARAGUS Aside from being an excellent source of vitamin K, copper, and folate,asparagus also contains the prebiotic inulin, which is important to digestive health. Ithas also been shown to have anti-inflammatory properties. Wonderful roasted, grilled,in risotto, or even shaved raw in a salad.

BOK CHOY As noted in the Asian Greens entry above, bok choy is the most well-known Asian green in North American kitchens. It has a mild flavor with tender leavesand crunchy stalks, making it a delicious addition to both cooked and raw dishes. It isan excellent source of vitamins A, C, K, as well as of folate and calcium. A 2-cupserving of bok choy contains almost 15 percent of the daily recommended dose ofcalcium.

BRUSSELS SPROUTS Brussels sprouts have been shown to reduce the risksassociated with multiple cancers. They can also aid in lowering cholesterol and ininflammation-related diseases such as Crohn’s, irritable bowel syndrome, andarthritis. Packed with vitamins K, C, and folate. Great in soups, but also deliciousshredded and eaten raw in salads. Or try roasting with olive oil and sea salt.

CABBAGE With multiple varieties available—red, green, Savoy, napa—it’s hard togo wrong with cabbage. To maximize nutrition, cabbage is best eaten raw or lightlycooked (steamed or sautéed). It is an excellent source of vitamins K, C, and B6.

CELERY That unsuspecting veggie on the dip tray contains a wealth of phytonutrientsthat are shown to be helpful in aiding inflammatory conditions, especiallyinflammation of the digestive tract. Plus it’s super crunchy and hydrating. It’s also highin vitamin K, which aids in bloodclotting. Try it in your next smoothie!

CHAYOTE Also known as cho-cho, this squash looks a lot like a pear and iscommon to Mexican and Jamaican cuisines. It is high in dietary fiber, vitamin C, andfolate, as well as being high in potassium and low in sodium. Best lightly steamed.

CILANTRO Cilantro has an amazing bright flavor that lends itself well to manycuisines, including Mexican, Thai, and Indian. It contains many phytonutrients and is agood source of minerals such as copper, iron, magnesium, and manganese.

CUCUMBER Vitamin C, beta-carotene, manganese, and a high water content makecucumber a hydrating, refreshing veg.

DANDELION Dandelion is the bane of many a gardener, but it is the detox darling ofthe greens. With its high levels of vitamins A, K, and calcium (a 1-cup serving has 10percent of the recommended daily dose of calcium), it is also said to help cleanse theliver. If the leaves are young enough you can try them raw in salads, but more matureleaves will be strong and bitter and should be steamed or sautéed.

GREEN BEANS A good source of fiber, folate, and vitamin B2, and even a smallamount of omega-3s.

NORI A good natural source of iodine (essential for thyroid function), vitamin C, anda rare plant source of vitamin B12. Sea vegetables are so many in number, they couldalmost have their own book!

OTHER SALAD GREENS AND LETTUCES There are so many varieties oflettuce and salad greens and they all have wonderful flavors, textures, and, of course,nutritional values. Fresh lettuce is best, so feel free to use different salad greens forrecipes in this book based on what is fresh and local.

PARSLEY Poor parsley is still often relegated to a plate-side garnish, but it deservesmuch more attention than that given its high levels of vitamins K, C, A, folate, andiron. It’s a perky addition to soups, salads, and even smoothies.

PEAS, SNOW PEAS, SUGAR SNAP PEAS Although veggies, they’re also legumes(along with lentils, chickpeas, etc.) because they grow in pods. Among other standoutpoints of nutrition, 1 cup of green peas contains a whopping 7½ g of fiber!

RADISH GREENS Super rich in calcium (a 3 oz serving has 200 mg—that’s 20percent of the recommended daily dose), and more vitamin C and protein than theradish roots we normally eat. Their flavor is actually pretty mild, so try them in asalad or your next stir-fry or sauté.

RAPINI Rapini is a little bitter, but don’t be put off. Just give it a quick blanch andyou’re good to go. It’s a staple in the Italian kitchen.

ROMAINE LETTUCE An excellent source of folate and vitamins A and K. Bring onthe Caesar salads!

SAGE Sage has a history of medicinal uses and even today is still known to be usefulin the treatment of inflammatory ailments and diseases.

SPIRULINA A type of blue-green algae that is a good source of protein (about 6 gper tablespoon), and contains chlorophyll. Most commonly found in powdered form atthe health food store.

SUNFLOWER SPROUTS Full of folate, B vitamins, and chlorophyll—amazing forour bodily functions.

TURNIP GREENS A 2-for-1 veggie. Don’t throw away the tops from that bunch ofturnips—some say they’re bitter, and they’ve certainly got a little bite, but with such ahigh calcium content it’s hard to argue against eating them. One serving also hasalmost half the daily recommended dose of folate.

WATERCRESS Another brassica member, containing iron, calcium, iodine, andfolate. A little peppery, but pleasingly so.

You may not be familiar with some of the ingredients used in these

recipes, but they’re my favorites for good reason. Here’s a quick run-down.

CHIA SEEDS These tiny seeds are nutrient powerhouses, full of protein, fiber,calcium, and heart-healthy omega fats. They are also able to absorb up to 10 timestheir weight in water, so they can be used as a thickening agent for smoothies or evenas an egg substitute. Readily available at grocery stores and health food stores.

KELP NOODLES Kelp noodles are exactly that: noodles made from sea kelp. Theyhave an interesting texture that is both crunchy and a little chewy, and they really don’thave much of a taste but are a wonderful vessel for carrying the flavors of yummyvegetables and dressings. Often found in health food stores, Asian markets, or online.They are a good source of iodine and calcium and are naturally gluten-free.

MISO Fermented soybean paste. Some are stronger than others—my personal favoriteis the mild, white miso paste.

NUTRITIONAL YEAST Not to be confused with baker’s yeast or brewing yeast,nutritional yeast flakes have a nice “cheesy” flavor and are a great addition to sauces,gravies, or sprinkled on popcorn. Some brands are also fortified with vitamin B12, soI try to use one of those. Readily available at grocery stores and health food stores.

SHELLED HEMP SEEDS Shelled hemp seeds (also sold as hemp hearts) are smallwhite and green seeds that are soft and delicious. They are quite plentiful in omega-3sand lovely sprinkled on yogurt, soup, and salads. Readily available at grocery storesand health food stores.

TAMARI Tamari is my preferred type of soy sauce. I find it has a smoother flavorand is salty. It has been fermented with less wheat (or in the case of gluten-free tamari,

no wheat). Regular soy sauce can be substituted if tamari is unavailable. Readilyavailable at grocery stores and health food stores.

TEMPEH Also made from soybeans, tempeh is the result of pressing the whole beansinto cakes and fermenting them. It has a much stronger flavor than tofu but is just asdelicious. Most often found in health food stores and larger grocery stores.

TOFU Made from soybean curd, tofu is high in protein, low in fat, and extremelyversatile. Due to its overproduction for use as a livestock crop, most soy has beengenetically modified, so it’s best to seek out an organic, non-genetically modifiedoption. Readily available at grocery stores and health food stores.

UMEBOSHI VINEGAR Also known as ume plum vinegar, it is the brine left overfrom pickling Japanese ume plums with shiso leaf, and it is tangy and quite salty andvery umami. The flavor is amazing, but a little goes a long way. Most often found inhealth food stores.

UNREFINED CANE SUGAR Sometimes called organic cane sugar or evaporatedcane juice, this is granulated sugar before the refining process. It still has its molassesin it, so it has a greater depth of flavor and is also vegan as it hasn’t been filteredthrough bone char. Granulated sugar can be substituted if unrefined is unavailable.Readily available at grocery stores and health food stores.

5 STEPS TO GET YOUR GREEN ON

1 GO LOCAL Visit a farmers’ market or a pick-your-own farm, sign up for a CSAshare, or use an organic veg delivery service.

2 GROW YOUR OWN It doesn’t get much easier than picking fresh greens fromyour own backyard. Get some seeds or seedlings and try your green thumb on for size.If in doubt, choose something easy to grow first—kale or zucchini.

3 GET YOUR RECIPE ON You’re already reading this book (hurray!), so choosethree recipes you want to try, make a list of things you need, go shopping, and getcracking.

4 GREEN SMOOTHIES Try a green smoothie. Yes, they have vegetables in them,but no, they don’t taste like grass. On my honor.

5 CHANGE IT UP Variety is not only the spice of life, but by varying your greens

you can be sure that you’ll maximize your vitamin and nutrient intake. So set a goal ofincorporating two new greens in your weekly meal rotation, and then change it upevery few weeks.

A NOTE ABOUT THE RECIPESAll the recipes contained in this book are vegan—that means they are void of allanimal products, including meat, dairy, and eggs. My family eats a plant-based dietand so all of my recipes are of course plant-based, too. We are vegan for the animals—it is the compassionate choice we make. But we also love eating this way, and ourdiet is rich in wholesome delicious foods, such as those found in this book. The factthat they are vegan makes them perfect for everyone around the table, vegetarians andomnivores alike. You will also find that there are many gluten-free recipes, and mostcontain an easy gluten-free option as well.

NUTRITIONAL INFORMATION AND HEALTHY FATS I have to be honest—I am not one of those people who pays attention to the caloriesand fat in foods. I always look for the protein and fiber content, but for the most partwhen you are cooking your own foods made from whole food ingredients, you cantrust you are eating something healthy. That being said, I do understand that many ofyou will want and appreciate caloric information, so there is a small table includedwith every recipe. You will notice that some of the recipes are high in calories and

fats—these recipes include nutritious whole foods such as avocado, raw nuts, coconutmilk, and seeds. Although these ingredients are high in fats, they are healthy fats thatyour body needs to perform various important functions, and ones that will make yourskin, hair, and nails glow.

Wondering how to put it all together? Here are a few sample daily meal

plans showing you how to eat your greens throughout the day.

FOR THE PARENT TRYING TO FEED THEIR KIDS GREENS

BREAKFAST: Sweet Spinach Pancakes

LUNCH: Mango, Avocado, and Cucumber Summer RollsSNACK: Chocolate-dipped Kale ChipsDINNER: Chard, Cilantro, and Cashew “Cheese” PizzaDESSERT: Zucchini Oatmeal Cookies

FOR THE SUPER BUSY, NO-TIME-TO-SLAVE-OVER-A-MEAL COOK

BREAKFAST: Berry and Beet Green SmoothieLUNCH: Lemony Miso Soup with Chinese BroccoliSNACK: Arugula and White Bean HummusDINNER: Spicy Peanut Noodle BowlDESSERT: Zucchini Chocolate Cake

FOR THE HEALTH-CONSCIOUS TRYING TO MAXIMIZENUTRITIOUS CONTENT

BREAKFAST: Scrambled Tofu with Collard GreensLUNCH: Superfood SaladSNACK: Raw Collard Wraps with Cashew “Cheese”DINNER: Stuffed Baked Sweet Potatoes with Broccoli, Swiss Chard, andHummusDESSERT: Chocolate Avocado Pops

FOR THOSE WHO LOVE TO ENTERTAIN

BREAKFAST: Cinnamon-Zucchini WafflesLUNCH: Zaru Soba with Cucumber and Green OnionSNACK: Pesto Polenta Fries with Spicy AïoliDINNER: Orecchiette with Chard, Sundried Tomatoes, and Toasted AlmondsDESSERT: Lemon and Parsley Olive Oil Cake

TROPICAL GREEN SMOOTHIE

Wake up to the taste of the tropics with this super easy and very healthfulbreakfast. If you are new to green smoothies, this is a great starting pointas spinach has one of the milder taste profiles of the greens and doesn’t

overpower the flavor of the fruit.

Prep: 5 mins

1 banana

½ cup (75 g) frozen mango chunks

2 cups (60 g) baby spinach

½ cup (125 ml) pineapple juice

½ cup (125 ml) water

1 Place all the ingredients in a blender and blend until incorporated and smooth. Pourinto glasses and serve.

2 Garnish with a couple of chunks of frozen mango if you wish.

CALORIES (PER SERVING) 119PROTEIN 1.9 gTOTAL FAT 0.3 gSATURATED FAT 0 gCARBOHYDRATES 28.9 gDIETARY FIBER 3.2 gSUGARS 19 gVITAMINS A, B6, C, K

CHOCOLATE SUPERFOOD SMOOTHIE

Start your morning with chocolate! This satisfying smoothie really hits

the spot when you find you’ve gotten out of bed on the wrong side. Fullof spinach and other superfoods, such as chia seeds and maca root, your

day is guaranteed to get better after sipping on this.

Prep: 5 mins


1 frozen banana

1 cup (250 ml) almond milk

2 tablespoons cocoa powder or raw cacao powder

1 tablespoon chia seeds

1 tablespoon maca root powder

½ teaspoon cinnamon

1 tablespoon raw cacao nibs

1 Combine all the ingredients except for the cacao nibs in a blender and blend untilsmooth. Stop and scrape down the sides if necessary, and add a little extra milk asrequired. Blend again.

2 Pour into glasses, top with the cacao nibs, and serve.

CALORIES (PER SERVING) 158PROTEIN 5.4 gTOTAL FAT 6.9 gSATURATED FAT 2.6 gCARBOHYDRATES 23.0 gDIETARY FIBER 8.4 gSUGARS 7.7 gVITAMINS A, E, K

BERRY AND BEET GREEN SMOOTHIE

Beet greens tend to have a strong, earthy flavor, so this smoothie is best

when young, tender greens are used. Packed with berries, it’s sure tobecome a household favorite, especially with little ones.

Prep: 5 mins

1 cup (40 g) beet greens

1 banana

1 cup (140 g) mixed frozen berries

½ cup (75 g) strawberries

1 cup (250 ml) non-dairy milk (of choice)

3–4 ice cubes (optional)

1 Wash the beet greens and trim to 2-inch (5-cm) pieces.

2 Combine all the ingredients in a blender and blend until smooth. Pour into glassesand serve immediately.

CALORIES (PER SERVING) 129PROTEIN 2.3 gTOTAL FAT 2.1 gSATURATED FAT 0 gCARBOHYDRATES 26.7 gDIETARY FIBER 6.2 gSUGARS 14.4 gVITAMINS A, C

LEMON, GINGER, AND PARSLEY SMOOTHIE

Feel like you’re coming down with something? This smoothie is great for

keeping colds at bay, and it’s a real zinger, with lots of tangy lemon,spicy ginger—and parsley, too. One sip and you’ll see that parsley is a

refreshing addition to smoothies.

Prep: 5 mins

1 orange

½ English cucumber

1 tablespoon minced fresh ginger

1 cup (250 ml) pineapple juice

½ cup (15 g) fresh parsley leaves

juice of ½ lemon

3–4 ice cubes (optional)

1 Peel the orange and divide into segments, then chop the cucumber into chunks.

2 Place all the ingredients in a blender and blend until smooth. Pour into glasses andserve immediately, garnished with a parsley leaf if you’d like.

CALORIES (PER SERVING) 137PROTEIN 2.3 gTOTAL FAT 0.7 gSATURATED FAT 0 gCARBOHYDRATES 32.4 gDIETARY FIBER 3.5 gSUGARS 21.6 gVITAMINS A, B6, C

CHERRY-KALE QUENCHER SMOOTHIE

The addition of avocado to smoothies makes them really rich and

creamy. This one is for my mama who is allergic to raw bananas—finallya smoothie I can share with you!

Prep: 5 mins

3 stalks kale, woody stems removed

1½ cups (375 ml) coconut water

1 cup (225 g) pitted cherries, either fresh or frozen

½ avocado

¼ cup (60 ml) pomegranate juice

1 tablespoon shelled hemp seeds

3 ice cubes (optional)

1 pitted medjool date (optional)

1 Cut or tear the kale into bite-sized pieces. Place in a blender with the coconutwater and blend to give the greens a headstart in being pulverized.

2 Add the remaining ingredients and blend until smooth. Pour into glasses and serveimmediately.

CALORIES (PER SERVING) 251

PROTEIN 6.7 gTOTAL FAT 5.8 gSATURATED FAT 1.1 gCARBOHYDRATES 48.7 gDIETARY FIBER 8.1 gSUGARS 35.5 gVITAMINS A, C, K

BACK TO BASICS GREEN SMOOTHIE

Nothing fancy, no tricks up its sleeves—just a simple green smoothie to

ground you and remind you why it pays to start your day this way.

Prep: 5 mins

1 banana

1 cup (150 g) strawberries

2 cups (60 g) spinach


3–4 ice cubes

1 Place all the ingredients in a blender and blend until smooth. Pour into glasses andserve immediately.


PEACHY KEEN GREEN SMOOTHIE

For those days when you need that extra oomph, this smoothie will fillyou up with juicy sweet peaches, hydrating romaine lettuce, and a littleextra energy kick from the maca powder, an ancient Incan superfood.

Prep: 5 mins

2 fresh peaches

2 stalks of celery

2 cups (90 g) romaine lettuce

1 frozen banana

1 pitted medjool date

1 cup (250 ml) almond milk

⅓ cup (85 ml) apricot juice

1 teaspoon maca root powder

(See image, right)

1 Wash and pit the peaches.

2 Chop the celery into large chunks and place in a blender with the romaine lettuce,banana, date, and almond milk. Blend until smooth.

3 Add the peaches, apricot juice, and maca root powder and blend again. Pour intoglasses and serve with a celery leaf garnish, if desired.

CALORIES (PER SERVING) 172PROTEIN 2.9 gTOTAL FAT 2.1 gSATURATED FAT 0 gCARBOHYDRATES 37.3 gDIETARY FIBER 5.2 gSUGARS 27 gVITAMINS C

HELLO SUNSHINE SMOOTHIE

Sweet, refreshing, and crisp, this blend of apple, cucumber, kiwi, andchard is guaranteed to make you greet everyone you see with a smile.

Prep: 5 mins

1 sweet apple (e.g. Gala, Fuji)

1 kiwi

½ English cucumber

½ banana

1 cup (35 g) Swiss chard leaves

1 cup (250 ml) coconut water

3–4 ice cubes

(See image, center)

1 Peel, core, and quarter the apple. Peel the kiwi.

2 Place all the ingredients in a blender and blend until smooth. Pour into glasses andserve immediately with a slice of kiwi to garnish.

CALORIES (PER SERVING) 103PROTEIN 1.1 gTOTAL FAT 0.4 gSATURATED FAT 0 g

CARBOHYDRATES 21.6 gDIETARY FIBER 4.1 gSUGARS 17.6 gVITAMINS A, B6, C

GREEN JUICE WITHOUT A JUICER

You don’t need an expensive juicer to reap the benefits of fresh greenjuice. Provided you have a blender and a nut milk bag (or even a goodpiece of cheesecloth), you can make your own green juice concoctions.

Here’s a favorite of mine to get you started.

Prep: 7 mins


2 apples

1 cucumber

1-inch (2.5-cm) piece of fresh ginger

1 cup (250 ml) water a few drops of liquid stevia (optional)

(See image, left)

1 Place all the ingredients in a blender and blend until smooth. Strain through the nutmilk bag or cheesecloth and serve. If desired, garnish with a cucumber slice.

CALORIES (PER SERVING) 225PROTEIN 5.8 gTOTAL FAT 0.7 gSATURATED FAT 0 gCARBOHYDRATES 58.4 gDIETARY FIBER 13.1 gSUGARS 37.3 g

VITAMINS A, B6, C, K

GREEN GODDESS GRANOLA

Making your own granola is so easy and the results are delicious.

Spirulina is technically algae, but seeing as it is green and boasts manynutritional benefits, it is what makes this granola truly green. For a

gluten-free option, use gluten-free oats.

Prep: 5 mins | Cook: 20 mins

1½ cups (135 g) rolled oats

¾ cup (120 g) buckwheat groats (not kasha)

¼ cup (35 g) pumpkin seeds

¼ cup (35 g) shelled hemp seeds

¼ cup (30 g) dried cranberries

2 tablespoons spirulina

¼ cup (3 or 4) medjool dates, pitted and soaked in ½ cup (125 ml) water

4 tablespoons maple syrup

raspberries, to serve

(See image, rear)

1 Preheat the oven to 300°F (150°C). Line a baking sheet with parchment paper.

2 Combine the oats, buckwheat, pumpkin seeds, hemp seeds, cranberries, andspirulina together in a large mixing bowl.

3 Drain the dates, reserving 4 tablespoons of soaking water, and place in a foodprocessor with the maple syrup and reserved water. Blend until smooth. Pour this intothe mixing bowl and stir to coat everything.

4 Spread the mixture out in a single layer on the prepared baking sheet and bake for20 minutes, stirring halfway through, until evenly and lightly browned. Remove fromthe oven, leave to cool, and then break up into clusters. The granola can be stored inan airtight container for up to two weeks. Serve with fresh raspberries if you’d like.

CALORIES (PER SERVING) 280PROTEIN 13.7 gTOTAL FAT 7.6 gSATURATED FAT 1.1 gCARBOHYDRATES 40.9 gDIETARY FIBER 4.7 gSUGARS 13.6 gVITAMINS A

GREEN SMOOTHIE GRANOLA BOWLS

A beautiful way to start the day. Trade in the usual glass for a bowl anddress things up with fresh berries, coconut, and show-stopping Green

Goddess Granola to turn your breakfast into an edible work of art. For agluten-free option, use gluten-free oats when making your granola.

Prep: 7 mins

1 cup (70 g) kale, woody stems removed

1 cup (30 g) spinach

1 banana

1 cup (150 g) fresh or frozen mango chunks

1 tablespoon chia seeds


1 cup (100 g) Green Goddess Granola

1 cup (125 g) fresh raspberries

2 tablespoons unsweetened coconut shreds

2 tablespoons goji berries

1 Cut or tear the kale into bite-sized pieces. Place the kale, spinach, banana, mango,chia seeds, and milk in a blender and blend until smooth.

2 Divide the smoothie between two bowls and top each with ½ cup (50 g) of granola.

3 Divide the raspberries, coconut shreds, and goji berries between the bowls andserve.

CALORIES (PER SERVING) 440PROTEIN 19.4 gTOTAL FAT 16.5 gSATURATED FAT 9.2 gCARBOHYDRATES 67 gDIETARY FIBER 14.9 gSUGARS 38.1 gVITAMINS A, C, K

SCRAMBLED TOFU WITH COLLARD GREENS

Nothing says brunch like a big serving of tofu scramble, complete withgreens. For a true diner-style feast, roast up some mini potatoes, add a

few slices of multigrain toast, and serve with a bottomless cup of coffee.If you have black salt in your spice collection, a little bit will lend an

eggy flavor to the tofu.


1 x 16 oz (454 g) pack firm or extra-firm tofu

2 cups (70 g) collard green leaves

2 tablespoons olive oil

½ cup (75 g) red onion, diced

⅓ cup green olives, sliced

1 teaspoon turmeric

2 teaspoons gluten-free tamari

sea salt and freshly ground black pepper

1 Remove the tofu from its packaging and drain. Wrap the tofu in a clean kitchentowel and gently press the water out of it, either by hand or by placing it between twoplates and weighing it down with a cast-iron pan or a few books.

2 Wash and remove the tough stems from the collards. Stack the leaves and chop intobite-sized pieces. Set aside.

3 Heat the olive oil in a large skillet pan and sauté the onions over medium-high heatuntil softened but not browned. Crumble the tofu into the pan and stir with the onions,coating it in oil. Add the olives, sprinkle with turmeric, and continue to cook for 5 to 7minutes. Add more oil if needed (the tofu soaks up a lot) and season to taste with saltand pepper.

4 Move the tofu to one side of the pan and place the collards on the hot skillet.Drizzle with the tamari and sauté until wilted, about 5 minutes. Stir everything togetherto incorporate and serve hot with a side of toast and a garnish of lemon wedges.

CALORIES (PER SERVING) 157PROTEIN 10.2 gTOTAL FAT 11.9 gSATURATED FAT 2 gCARBOHYDRATES 5.2 gDIETARY FIBER 2.2 gSUGARS 1.6 gVITAMINS A, B6, K

AVOCADO TOAST WITH COCONUT “BACON”

I could eat this for breakfast every day. Actually, I think I did just thatfor about a month after I cooked my first batch of coconut “bacon.” Ifyou haven’t tried coconut bacon yet, you’re in for a treat. For a gluten-

free option, use gluten-free bread.


8 slices multigrain bread

2 ripe avocados

FOR THE COCONUT “BACON”2½ tablespoons gluten-free tamari


1 tablespoon sesame oil

½ tablespoon liquid smoke

4 cups (300 g) unsweetened flaked coconut

pinch of sea salt

1 Preheat the oven to 325°F (160°C).

2 For the coconut “bacon,” place the tamari, maple syrup, sesame oil, and liquidsmoke into a large bowl and whisk to combine. Add the coconut flakes and fold themin to coat them in the mixture.

3 Spread the coconut onto a parchment-lined baking sheet and place in the oven for20 to 30 minutes, stopping every 10 minutes to stir the coconut and rotate the pan.Once cooked, remove from the oven, sprinkle with a pinch of sea salt, and allow tocool.

4 Toast the bread and mash the avocado with a fork. Spread the avocado over thetoast, top each piece with coconut bacon, and serve. Any leftover bacon will keep forone month stored in an airtight container.

CALORIES (PER SERVING) 517PROTEIN 10.8 gTOTAL FAT 36.9 gSATURATED FAT 16.6 gCARBOHYDRATES 40.9 gDIETARY FIBER 14.2 gSUGARS 9.3 gVITAMINS B6

SWEET SPINACH PANCAKES

These pancakes are actually green and totally yummy—perfect for piling

up high and then drowning in maple syrup. For a gluten-free option,replace the whole wheat flour with your preferred gluten-free blend.


1 cup (125 g) whole wheat flour

1 tablespoon baking powder pinch of salt

1 tablespoon brown sugar


½ cup (125 ml) almond milk

1 cup (30 g) spinach

1 banana

maple syrup and fresh berries, to serve

(See image, rear)

1 Mix the flour, baking powder, salt, sugar, and cinnamon together in a large bowl.

Set aside.

2 Combine the remaining ingredients in a food processor or blender and process untilsmooth. Add this blended mixture to the dry ingredients and stir gently to combine. Ifthe mixture seems too thick, add a little more milk, a tablespoon at a time, until thebatter is smooth and easily poured.

3 Heat a lightly oiled griddle or large frying pan. Pour the batter onto the hot griddle¼ cup (60 ml) at a time, leaving room between the pancakes. Cook until small bubblesappear in the center of the pancakes, then flip and continue cooking, about 5 minutesper side, until golden in color. Serve warm with maple syrup and fresh berries.

CALORIES (PER SERVING) 358PROTEIN 7.1 gTOTAL FAT 12 gSATURATED FAT 10.3 gCARBOHYDRATES 58.7 gDIETARY FIBER 4.4 gSUGARS 10.9 gVITAMINS A

CINNAMON-ZUCCHINI WAFFLES

These waffles will make your house smell of warming cinnamon all day

and will make your tummy sing.

Prep: 10 mins | Cook: 8 mins ¾ cup (190 ml) coconut yogurt

⅔ cup (80 g) grated zucchini

1 tablespoon coconut oil, melted

1 tablespoon maple syrup

¾ cup (95 g) whole wheat flour

½ cup (45 g) quick-cook oats

1 tablespoon baking powder

1 teaspoon cinnamon

maple syrup and fresh berries, to serve

1 Preheat a waffle iron, if you have one.

2 In a bowl, mix together the yogurt, zucchini, oil, and maple syrup. In a separatebowl, mix together the dry ingredients. Add the dry ingredients to the zucchini mix andstir to incorporate. You should end up with a thick batter.

3 Cook the batter according to your specific waffle iron directions. If you don’t havea waffle iron, heat a griddle pan over a medium heat until hot. Brush with oil and add½ cup (125 ml) batter to the pan. Allow to cook for 3 to 4 minutes, then flip and cookfor another 3 to 4 minutes, until golden.

4 Serve hot with maple syrup and fresh berries.

GREEN TIP: This recipe can easily be doubled to feed more. Any leftover wafflescan be wrapped individually and refrigerated or frozen; to reheat, simply pop in thetoaster.

CALORIES (PER SERVING) 391PROTEIN 9.9 gTOTAL FAT 10.5 gSATURATED FAT 7.2 gCARBOHYDRATES 67.7 gDIETARY FIBER 4.5 gSUGARS 12.1 gVITAMINS C

KALE AND HERB CORNBREAD MUFFINS

These savory muffins are versatile enough to be eaten as a breakfast on

their own, but you can also enjoy them alongside a tofu scramble, oreven with a big bowl of White Bean and Three-Green Soup. For a

gluten-free option, replace the all-purpose flour with your preferredgluten-free blend.

Prep 5 mins | Cook 25 mins 1 cup (250 ml) non-dairy milk (of choice)

1 tablespoon apple cider vinegar

1 cup (125 g) all-purpose flour

1 cup (150 g) cornmeal

½ teaspoon baking soda

2 teaspoons baking powder

1 teaspoon sea salt

¼ cup (60 ml) vegetable oil

⅓ cup (25 g) torn kale leaves

2 tablespoons fresh basil

2 tablespoons fresh chives

1 small chili (optional)

1 Preheat the oven to 350°F (180°C). Grease the holes of a muffin tin.

2 Mix the milk and vinegar together in a small bowl and set aside to curdle.

3 Meanwhile, mix together the flour, cornmeal, baking soda, baking powder, and saltin a bowl. Whisk the oil into the milk and then add to the dry ingredients, mixing wellto blend.

4 Finely mince the kale, basil, chives, and chili, if using, and gently fold into thebatter.

5 Scoop the mixture into the muffin tin and bake for about 20 to 25 minutes, or until atoothpick inserted into a muffin comes out clean.

CALORIES (PER SERVING) 200PROTEIN 3.1 gTOTAL FAT 11.7 gSATURATED FAT 6.2 gCARBOHYDRATES 22.4 gDIETARY FIBER 2.2 gSUGARS 0.9 gVITAMINS K

BREAKFAST BURRITOS

A great way to pack up breakfast to go. For someone who doesn’t eat

eggs, breakfast burritos have never been much fun, but now that I makethem with tofu scramble I finally see what all the fuss is about. For a

gluten-free option, use gluten-free wraps.

Prep: 10 mins | Cook: 20 mins 1 x 16 oz (454 g) pack firm or extra-firm tofu

2 cups (60 g) spinach, (140 g) kale, or (70 g) collard greens


½ cup (75 g) red onion, diced

1 green bell pepper, diced

1 teaspoon turmeric

4 x 10-inch (25-cm) tortilla wraps

½ cup (120 g) salsa

avocado slices

hot sauce (optional)


1 Remove the tofu from its packaging and drain. Wrap the tofu in a clean tea toweland gently press the water out of it, either by hand or by placing it between two platesand weighing it down with a cast-iron pan or a few books.

2 Wash and remove the tough stems from whatever greens you’re using. Stack theleaves and chop them into bite-sized pieces. Set aside.

3 Heat the oil in a large skillet pan and sauté the onions and green pepper over amedium-high heat until softened. Crumble the tofu into the pan and stir with the onionsand peppers, coating it in oil. Sprinkle with turmeric and continue to cook for 5 to 7minutes until the tofu begins to brown. Season to taste with salt and pepper.

4 Move the tofu to one side of the pan and place the greens on the hot skillet. Add ateaspoon of water and sauté for 2 to 3 minutes until wilted. Stir everything together toincorporate.

5 To assemble the burritos, lay a wrap flat and add ¾ cup of scramble to the bottomthird. Add 2 tablespoons of salsa, a few avocado slices, and hot sauce if you like.Roll up the burrito from the bottom, tucking in the sides as you go.

CALORIES (PER SERVING) 358PROTEIN 14.8 gTOTAL FAT 16.8 gSATURATED FAT 2.3 gCARBOHYDRATES 39.5 g

DIETARY FIBER 5.2 gSUGARS 3.9 gVITAMINS A, B6, C

BUBBLE AND SQUEAK

A very British—and delicious—use of leftover mashed potatoes. And ifyou don’t have leftovers, it’s still a breeze to cook. This recipe is just thebasic fry up, but don’t let that hold you back. Add in any veg you’ve got:carrots, parsnips, Brussels sprouts, kale . . . go crazy. My favorite way to

eat it is with a side of vegan sour cream.

Prep: 5 mins | Cook: 20 mins 4 cups (1 kg) mashed potatoes or 6 cups (900 g) potatoes, peeled and diced into bite-sized pieces

3 tablespoons vegan butter

3 tablespoons coconut oil or olive oil

¼ cup onion (40 g), diced

1½ cups (105 g) shredded cabbage


1 If you are not using leftover mashed potatoes, bring a large pot of water to a boiland add the diced potatoes. Cook them until very tender, about 12 minutes. Then drainand return them to the pot along with the vegan butter, stirring to melt it. Mash thepotatoes (a few lumps are fine).

2 Heat 1 tablespoon of the oil in a cast-iron pan and add the onion, sautéing untilsoftened and translucent. Add the cabbage and continue cooking for 5 to 6 minutesover a medium-high heat. The cabbage should be tender and beginning to brown.

3 Empty the cabbage into the pot of mashed potatoes and mix to combine. Season totaste with salt and pepper.

4 Heat the remaining oil in the cast-iron pan and then add the potato mixture. Fry for5 to 7 minutes, stirring often, until it starts to become golden brown and crispy. Then,with the back of a spatula, press down the mixture into the pan, creating a giant potatocake. Cook over medium heat for 10 minutes until heated through and a crust hasformed on the bottom. If desired, place the pan under the broiler for a minute or two tobrown the top. Slice and serve straight out of the pan.

CALORIES (PER SERVING) 328PROTEIN 4.2 gTOTAL FAT 18.7 gSATURATED FAT 11.1 gCARBOHYDRATES 37.5 gDIETARY FIBER 6.2 gSUGARS 3.7 gVITAMINS B6, C

BREAKFAST SANDWICH WITH AVOCADO ANDARUGULA

For the serious breakfast eater. This is an homage to a sandwich I oncehad at a little spot in my hometown—a bit like a BLT, but with tempeh

“bacon” and more veggies.

Prep: 20 mins | Cook: 25 mins 4 oz (110 g) tempeh

2 tablespoons tamari

1 tablespoon maple syrup

2 whole wheat English muffins

vegan mayonnaise

½ avocado, sliced

1 tomato, sliced

1 cup (20 g) arugula

½ cup (55 g) grated carrot


2 Place the tempeh in a steamer, or on a steaming rack over a pan of boiling water,and steam for 20 minutes.

3 Whisk the tamari and maple syrup together in an ovenproof dish. Slice the steamedtempeh into thin strips and add to the baking dish, turning to coat. Bake the tempeh for20 minutes, turning halfway through. Finish by broiling it for a couple of minutes tocrisp it up—but keep a close eye on it to ensure it doesn’t burn.

4 Slice the muffins in half and toast them. Spread the muffins with the veganmayonnaise and then layer up with the tempeh, avocado, tomato, arugula, and carrot.

CALORIES (PER SERVING) 434PROTEIN 19.7 gTOTAL FAT 20.9 gSATURATED FAT 3.5 gCARBOHYDRATES 49.1 gDIETARY FIBER 9.2 gSUGARS 14.2 gVITAMINS B6

BROCCOLI AND GREENS “QUICHE”

Quiche is usually thought of as a dinner dish, but this is perfect for lazyweekend brunching. It’s crustless so there’s no pastry to fuss with, and

everything mixes into one bowl for an easy clean up.

Prep: 10 mins | Cook: 40 mins 1 cup mixed green vegetables (kale, chard, peas, asparagus etc.), chopped

1 cup (90 g) broccoli, chopped

¼ cup (40 g) onion, diced

2 cups (180 g) chickpea flour

2 tablespoons nutritional yeast

¼ teaspoon turmeric

½ teaspoon sea salt

¼ teaspoon dried basil

¼ teaspoon dried thyme

½ teaspoon baking powder

1 cup (250 ml) water

2 cups (500 ml) vegetable broth

1 tablespoon olive oil

1 Preheat the oven to 400°F (200°C). Lightly grease a 9-inch (23-cm) pie pan.

2 Wash and prepare the vegetables and set aside.

3 In a large bowl, mix together the chickpea flour, yeast, turmeric, salt, basil, thyme,and baking powder. Whisk in the liquids until smooth. Stir in the vegetables and pourthe mixture into the pie pan.

4 Bake for 40 minutes, or until the top is lightly browned and set. Serve warm fromthe oven, but it is just as good cold.

CALORIES (PER SERVING) 236PROTEIN 13 gTOTAL FAT 5.3 gSATURATED FAT 0.7 gCARBOHYDRATES 36 gDIETARY FIBER 10.7 gSUGARS 6.6 gVITAMINS B6

CUCUMBER PESTO CANAPÉS

Looks can be deceiving. Although these bite-sized nibbles look fancy,

they take all of 5 minutes to make if you have pesto already made.Perfect for an afternoon garden party, or for when friends stop by.

Prep: 10 mins

1 cucumber

a handful of pea shoots

¼ cup (60 ml) Kale and Walnut Pesto

1 yellow bell pepper, sliced into small pieces

1 Slice the cucumber into disks, about ¼-inch (0.5-cm) thick, and trim the pea shootsto 2-inch (5-cm) lengths.

2 Top each round with a dollop of pesto, followed by a few pea shoots and a fewslices of pepper.

CALORIES (PER SERVING) 31PROTEIN 1.2 gTOTAL FAT 1.7 gSATURATED FAT 0 gCARBOHYDRATES 3.4 gDIETARY FIBER 0.9 gSUGARS 0.8 gVITAMINS A, B6, C, K

SWEET PEA CROSTINI

They may be a bit labor-intensive to shell, but it’s well worth the troublefor a handful of fresh sweet peas. Younger peas have more sweetness tothem, so they are ideal for enjoying raw in this spread. For a gluten-free

option, select gluten-free bread or use gluten-free crackers.

Prep: 10 mins | Cook: 5 mins 1 cup (145 g) freshly shelled peas

½ cup (85 g) raw cashews

1 clove garlic

½ tablespoon extra virgin olive oil, plus extra for brushing

juice of ½ lemon


1 whole wheat baguette chopped basil leaves, to garnish

(See image)

1 Place the peas and cashews in a food processor along with the garlic, olive oil, andlemon juice and process until smooth. Season to taste with the sea salt and set aside.

2 Slice the baguette and brush both sides of each slice lightly with olive oil. Heat thegrill to medium, and grill for a few minutes, watching them closely so they don’t burn.

3 Spoon a tablespoon of the pea mixture onto each slice, garnish with fresh basil, andserve.

GREEN TIP: If fresh peas are not in season, this recipe can also be made with frozenpeas. Thaw 1 cup (145 g) frozen peas in a bowl of warm water for 5 minutes beforemaking the spread.

CALORIES (PER SERVING) 124PROTEIN 4.5 gTOTAL FAT 7 gSATURATED FAT 1.3 gCARBOHYDRATES 11.5 gDIETARY FIBER 2 gSUGARS 1.5 gVITAMINS C

COOL RANCH KALE CHIPS

This is the dish to make for anyone who claims not to like the curly leafy

green. After being coated in a rich and tangy dressing, the pieces arebaked at a low temperature until dehydrated to a delicious chip. The

recipe is enough for four to share, but I have been known to polish offthe entire batch myself.

Prep: 15 mins | Cook: 60 to 80 mins 1 bunch curly kale (about 6½ cups/450 g)

⅔ cup (110 g) raw cashews, soaked for 4 to 6 hours

⅓ cup (85 ml) water

2 tablespoons apple cider vinegar

1 teaspoon garlic powder

1 teaspoon dried dill weed

1 teaspoon fine sea salt

¼ teaspoon freshly ground black pepper

2 tablespoons fresh parsley, minced

2 tablespoons fresh chives, minced

1 Preheat the oven to 225°F (110°C). Line two cookie sheets with parchment paper.

2 Wash the kale and, using a sharp knife, cut out the tough rib. Stack the leaves andcut into large chip-sized pieces. Pat dry and set aside. (Make sure the kale is reallydry, otherwise you risk steaming your chips instead of crisping them up.)

3 Drain the soaking cashews. In a blender or food processor, combine them with thewater, vinegar, dried spices, salt, and pepper, and blend until a thick, smooth textureis achieved. You may add more liquid a tablespoon at a time, if required.

4 Stir in the parsley and chives. Combine the cashew mixture with the kale in a largebowl and toss well so that all of the leaves are coated. Spread out the kale on the twocookie sheets, ensuring it is spread out in a single layer.

5 Bake for 60 to 80 minutes with the oven door open a crack. Gently rearrange thekale after 45 minutes of cooking time and rotate the cookie sheets to ensure evenbaking. Keep a close eye on them to ensure they don’t burn; they should just crisp up.Remove from the oven and allow to cool before diving in.

CALORIES (PER SERVING) 192PROTEIN 8.6 gTOTAL FAT 11.7 gSATURATED FAT 2.2 gCARBOHYDRATES 18.3 gDIETARY FIBER 5 g

SUGARS 3.9 gVITAMINS A, C, K

ARUGULA AND WHITE BEAN HUMMUS

Arugula’s got such a lovely bite to it that this hummus is perfectly tangy

even without the addition of lemon juice. Homemade hummus is somuch better than store-bought and it takes all of 5 minutes to make—infact, I highly recommend you make this hummus immediately so that

you’ve got something to snack on while you finish browsing through thebook.

Prep: 5 mins 2 cups (360 g) cooked or canned white beans, drained and rinsed

1½ cups (30 g) packed arugula

3 tablespoons tahini


2 tablespoons water


1 Place all the ingredients in a food processor and purée until smooth. You could optto reduce the quantity of oil and equally increase the water until the desiredconsistency is achieved.

CALORIES (PER SERVING) 214PROTEIN 11.6 gTOTAL FAT 6.9 gSATURATED FAT 1 gCARBOHYDRATES 28.5 gDIETARY FIBER 7.4 gSUGARS 1.1 gVITAMINS A, C, K

SALTED CUCUMBER PICKLES

Nothing is worse than when you’ve got a hankering for a burger piled

high with pickles and the jar in the fridge is empty. Here’s a quick recipeto fake your way through with simple cucumber pickles. Kirby

cucumbers have few seeds and lots of little bumps on their skin—perfectfor pickling.

Prep: 15 mins ½ teaspoon sea salt

¼ teaspoon unrefined cane sugar

⅓ cup (85 ml) rice vinegar

4 kirby cucumbers

(See image, rear)

1 In a bowl, combine the salt, sugar, and vinegar together and stir until the salt andsugar dissolve. (Note: If using pre-seasoned rice vinegar, omit the sugar.)

2 Trim the ends off the cucumbers and slice thinly. Add them to the vinegar and stir tocoat. The vinegar will not cover them completely. Leave them to sit for 10 minutes,stirring once or twice. Store in the fridge and consume within two days.

VARIATIONSAdd a fresh sliced jalapeño

Add 1 teaspoon grated fresh ginger

Add thin slices of red onion

CALORIES (PER SERVING) 61PROTEIN 1.7 gTOTAL FAT 0.6 gSATURATED FAT 0 gCARBOHYDRATES 11.2 gDIETARY FIBER 1.7 gSUGARS 0 gVITAMINS B6, C

PESTO POLENTA FRIES WITH SPICY AÏOLI

These polenta fries are a breeze to whip up and are a huge crowd-pleaser.You can even prepare the polenta a day in advance so that you only need

to slice and bake it—just be sure to cover the baking sheet tightly withplastic wrap to keep the polenta from drying out.

Prep: 75 mins | Cook: 30 mins 3½ cups (875 ml) water sea salt

1⅓ cups (200 g) cornmeal

¼ cup (60 ml) Kale and Walnut Pesto

vegetable oil, for baking

FOR THE SPICY AÏOLI½ cup (125 ml) vegan mayonnaise

1 tablespoon Sriracha chili sauce

squeeze of fresh lime juice

1 Line two baking sheets with parchment paper. Bring the water to a boil in amedium-sized pot. Add a pinch of salt and stir to dissolve, then slowly add thecornmeal, stirring constantly.

2 Reduce the heat to low. Add the pesto and continue to stir until the polenta mixturethickens significantly and pulls away from the sides of the pot. This will takeanywhere from 2 to 10 minutes.

3 Scoop the polenta onto one of the prepared baking sheets and press it down to a ¾-inch (2-cm) thickness; it will be very sticky so use a silicone spatula or even wethands. Allow the pan to sit for 1 to 2 hours to allow the polenta to set; you can pop itin the fridge to speed up the process.

4 Once set, the polenta is ready to be sliced into fries. Preheat the oven to 425°F(220°C), then slice the polenta with a sharp knife, or use a pizza cutter.

5 Transfer the fries to the second baking sheet, brush or spritz lightly with vegetableoil, and place in the oven. Bake for 20 minutes, turning the fries halfway through, untilthey are slightly browned and crispy on the outside.

6 Meanwhile, mix all the aïoli ingredients together in a small bowl.

7 Remove the fries from the oven, season with a little salt, and serve with the spicyaïoli for dipping.

CALORIES (PER SERVING) 349PROTEIN 5.7 gTOTAL FAT 17.8 gSATURATED FAT 1.7 g

CARBOHYDRATES 42.3 gDIETARY FIBER 5.5 gSUGARS 0 gVITAMINS A

CHAYOTE CEVICHE

Traditionally, ceviche is a South American dish of raw fish marinated in

citrus and olive oil and served as an appetizer. With a little greenmakeover, we’re using chayote squash as a stand-in. It’s light and

refreshing, and perfect served up with gluten-free tortilla chips and a fewcold beers.

Prep: 70 mins | Cook: 3 mins 1 chayote

½ orange bell pepper, diced

¼ cup (40 g) red onion, finely diced

½ avocado, diced

½ cup (75 g) mango, diced

1 tablespoon chopped cilantro

2 tablespoons fresh lime juice

1 tablespoon orange juice


pinch of sea salt

1 Cut the chayote in half and remove the pit. Peel, dice, and blanch for 3 minutes inboiling water. Drain, then rinse in cold water to stop the cooking process.

2 In a large bowl, combine the chayote with the bell peppers, onion, avocado, mango,and cilantro.

3 Whisk together the lime juice, orange juice, oil, and salt. Pour over the ceviche andstir. Cover and leave to marinate for at least 1 hour prior to serving. If you wish, youcould garnish the dish with a cilantro leaf or two.

CALORIES (PER SERVING) 139PROTEIN 1.4 gTOTAL FAT 8.7 gSATURATED FAT 1.6 gCARBOHYDRATES 15.9 gDIETARY FIBER 4 gSUGARS 10.1 gVITAMINS A, B6, C

MANGO, AVOCADO, AND CUCUMBER SUMMERROLLS

Sweet, juicy mango paired with creamy avocado and cool, crisp

cucumber is always a good idea. These summer rolls are perfect picnicfare.

Prep: 10 mins | Cook: 15 mins 1 small mango

½ avocado

⅓ English cucumber

6 teaspoons toasted sesame seeds

6 rice paper sheets

6 sprigs cilantro

1 cup (175 g) cooked rice noodles

FOR THE DIPPING SAUCE2 tablespoons almond butter

2 tablespoons gluten-free tamari

juice of ½ lime

¼ teaspoon powdered ginger

pinch of fresh black pepper

1 Peel and slice the mango, avocado, and cucumber into long, thin strips and setaside with the cooked rice noodles and chopped cilantro, ready for filling.

2 Set up your working space with a clean tea towel, folded in half, and a shallow panor pie plate with 2 inches (5-cm) hot water in the bottom.

3 Place a sheet of rice paper in the water and submerge it to soften. This will takeless than a minute. Remove it gently and lay it out on the towel, being mindful not torip it. Sprinkle a teaspoon of sesame seeds onto the paper, followed by one-sixth ofeach filling, centered near the bottom of the paper. Fold in each side to meet in themiddle and roll it up tightly as you would a burrito, making sure all the fillings aretucked in. Repeat this process with all six sheets.

4 For the dipping sauce, whisk together all the ingredients in a small bowl. Thin withwater if necessary, adding a teaspoon at a time, until the sauce is smooth and thick.


SESAME CABBAGE, CARROT, AND TEMPEHROLLS

This is my favorite cabbage recipe—I love it served in lettuce leaves, orrolled up in rice paper, and I’ve even been known to just serve it up on

its own in a bowl. If tempeh is unavailable, try using extra-firm tofuinstead (omit the steaming step), pressing it in a tea towel to release some

of its water content. Choose a gluten-free tempeh if necessary.

Prep: 20 mins | Cook: 30 mins 4 oz (110 g) tempeh

1 head Boston or Bibb lettuce

2 tablespoons toasted sesame oil

1-inch (2.5-cm) piece fresh ginger, peeled and minced

1 head napa cabbage, shredded

3 large carrots, peeled and cut into matchsticks

2 green onions, diced


1 tablespoon sesame seeds

FOR THE SESAME MISO SAUCE2 tablespoons tahini

1 tablespoon toasted sesame oil

2 teaspoons white miso paste

½ teaspoon Sriracha or other chili sauce

water for thinning

(See image)

1 Place the tempeh in a steamer, or on a steaming rack over a pan of boiling water,and steam for 20 minutes. Allow it to cool, then cut into small ¼-inch (0.5-cm) cubes.Set aside.

2 While the tempeh is steaming, prepare the lettuce wraps. Remove whole leavesfrom the head of lettuce, wash gently, and pat dry. Set these aside until the filling isprepared.

3 For the sesame miso sauce, whisk the tahini, oil, miso paste, and chili saucetogether in a small dish. The resulting mixture will be thick, so add water a tablespoonat a time, until the desired consistency is reached. Set aside.

4 Heat the sesame oil with the ginger. Add the tempeh and cook over a medium-highheat until browned, about 5 to 7 minutes. Add the cabbage, carrots, and green onionsand stir carefully to avoid spillage. Add the tamari, raise the heat to high, and cookwhile stirring for 2 to 3 minutes. The cabbage will cook down significantly and thecarrots will soften but retain a little crunch. If there is still liquid in the pan, continuecooking until the pan is almost dry.

5 Spoon the mixture into the lettuce wraps, sprinkle with sesame seeds, and servewith sesame miso sauce for dipping.

GREEN TIP: If napa cabbage is unavailable, try savoy cabbage.

CALORIES (PER SERVING) 183PROTEIN 8.5 gTOTAL FAT 12. 8 gSATURATED FAT 1.9 gCARBOHYDRATES 12.4 gDIETARY FIBER 3.8 gSUGARS 4.8 gVITAMINS A, B6, C

SAUTÉED DANDELION WITH LEMON AND PINENUTS

One bite of these greens and you’ll never look at those pesky garden

weeds in the same way! Please don’t go picking them from yourneighbor’s lawn or from the park, however—they may have been

sprayed with chemicals. Always buy them at the grocery store, from alocal farmer, or harvest them from your own organic lawn.

Prep: 5 mins | Cook: 7 mins 9 cups (450 g) dandelion greens (about 1 large bunch)


2 tablespoons lemon juice

1 teaspoon agave nectar

pinch of chili flakes


⅛ cup (20 g) pine nuts, toasted

(See image)

1 Wash and trim the dandelion greens to 3-inch (7.5-cm) pieces, discarding the toughends of the stems. Spin or pat dry.

2 Heat the oil in a large skillet over a medium-high heat. Add the greens and sautéthem until they begin to wilt, then add the lemon juice, agave, and chili flakes.Continue to cook for another 2 minutes while stirring, until the greens are tender andcooked.

3 Season lightly with salt and pepper, transfer to a serving dish, and top with the pinenuts.

GREEN TIP: If you’ve never tasted dandelion greens before, their bitterness can be alittle overwhelming at first. However, give yourself a chance to become accustomedto their flavor—you’ll love them!

CALORIES (PER SERVING) 121PROTEIN 3.9 gTOTAL FAT 7.8 gSATURATED FAT 1 gCARBOHYDRATES 12.4 gDIETARY FIBER 4.3 gSUGARS 2.2 gVITAMINS A, B6, C, K

DANDELION COLCANNON

Colcannon is a traditional Irish dish of mashed potatoes and kale. Here,it’s getting a little freshening up with wild and tangy dandelion greens. Ifdandelion greens aren’t available, mustard greens are a perfect stand-in.

Prep: 10 mins | Cook: 20 mins 6 cups (900 g) Yukon gold potatoes


1 cup (150 g) onion, diced

3 cups (150 g) dandelion

greens, chopped (discard the tough ends of the stems)

1 cup (250 ml) unsweetened soy milk

sea salt

1 Peel and chop the potatoes while bringing a large pot of salted water to a boil. Addthe potatoes and cook for about 15 minutes until they are easily pierced with a fork.Drain in a colander and return the pot to the stove.

2 Add the butter to the pot and melt over a medium heat. Add the onion and dandelion

greens, and sauté until wilted, about 2 minutes. Return the potatoes to the pot alongwith the milk and mash everything together. Season to taste with salt and serve.

CALORIES (PER SERVING) 264PROTEIN 6.2 gTOTAL FAT 10.1 gSATURATED FAT 2.6 gCARBOHYDRATES 39.6 gDIETARY FIBER 4.3 gSUGARS 4.4 gVITAMINS A, B6, C, K

PUFF PASTRY WITH FENNEL AND TURNIPGREENS

I love puff pastry for appetizers and it’s really easy to work with. Thisdish can be cut into bite-sized pieces for an appetizer to serve many, or

pair it with a big salad for a light dinner for four people.

Prep: 5 mins | Cook: 25 mins 1 tablespoon extra virgin olive oil

½ fennel bulb, thinly sliced

2 cloves garlic, minced

¼ onion, thinly sliced

1 bunch turnip greens, chopped flour for rolling out

1 x 14 oz (397 g) pack vegan puff pastry


1 Preheat the oven to 375°F (190°C). Line a cookie sheet with parchment paper.

2 Heat the olive oil in a large skillet. Add the fennel and sauté for a few minutes untilsoftened. Add the garlic, onion, and turnip greens. Continue to sauté until the turnipgreens are tender, about 3 to 4 minutes. Season with salt and pepper and then removefrom the heat.

3 Roll out the puff pastry on a floured surface to a rectangle approximately 10 x 15inches (25 x 38-cm) and transfer to the cookie sheet. Spread out the fennel and turnipgreen mixture, leaving a 1-inch (2.5-cm) border around the edge for it to puff upduring baking. Place in the oven and bake for 15 to 20 minutes, or until the puff pastryis flaky and just starting to brown. Remove from the oven, slice, and serve.

GREEN TIP: If turnip greens are not available, an arugula and spinach mix (about 4loosely packed cups) makes for a delicious stand-in.

CALORIES (PER SERVING) 196PROTEIN 3.4 gTOTAL FAT 12 gSATURATED FAT 5.9 gCARBOHYDRATES 20.1 gDIETARY FIBER 3.1 gSUGARS 1.3 gVITAMINS A, B6, C, K

ZARU SOBA WITH CUCUMBER AND GREENONION

This is a dish for sharing, and communal meals are always fun! For agluten-free option, ensure your noodles are 100% buckwheat, as many

also contain wheat flour.

Prep: 20 mins | Cook: 5 mins 1 x 16 oz (454 g) pack soba noodles

½ English cucumber, cut into long, thin strips

1 red bell pepper, cut into long, thin strips

½ cup (45 g) daikon, cut into thinly sliced rounds

2 green onions, finely minced

1 tablespoon freshly grated ginger

1 tablespoon prepared wasabi

2 tablespoons sesame seeds, plus extra for sprinkling

1 sheet toasted nori, cut into thin strips

FOR THE DIPPING SAUCE1½ cups (375 ml) boiling water

1 tablespoon white miso paste

¼ cup (60 ml) mirin

¼ cup (60 ml) tamari

1 tablespoon rice vinegar

1 teaspoon unrefined cane sugar

1 Cook the noodles according to package directions. Drain and rinse under coldwater until the water runs clear. Set the noodles aside on a clean, dry tea towel to dry.

2 Place the cut vegetables in little piles on a large plate or serving platter. Arrangethe green onions, ginger, wasabi, and sesame seeds in their own individual dishes.

3 For the dipping sauce, pour the boiling water into a bowl or mug. Add the misopaste and whisk to dissolve. In a small saucepan, bring the mirin, tamari, vinegar, andsugar to a boil. Once boiling, remove from the heat and stir in the miso broth.

4 To serve, plate several little bite-sized bundles of noodles onto each bamboo mator plate. Top each with a sprinkling of nori shreds and sesame seeds. Give each guestan individual bowl of dipping sauce.

5 To eat, season the dipping sauces by adding green onion, wasabi, ginger, andsesame seeds, according to personal taste. Pick up a bite-sized bundle of noodles withchopsticks and dip them into the sauce before eating. Dip the vegetables into yoursauce the same way. At the end of the meal, you could add hot water to your dippingbowl and turn what’s remaining into a broth to drink up too.

CALORIES (PER SERVING) 512PROTEIN 20.6 gTOTAL FAT 5.2 gSATURATED FAT 0 gCARBOHYDRATES 96.4 gDIETARY FIBER 8.4 gSUGARS 11.3 gVITAMINS C

RAW COLLARD WRAPS WITH CASHEW“CHEESE”

Collard leaves are so smooth and big that they make a perfect tortilla for

wrapping. These wraps are filled with fresh vegetables and a rich andcreamy raw cashew “cheese,” making for a perfect light bite.

Prep: 10 mins 4 large collard leaves

2 large carrots, grated

1 red or yellow bell pepper, sliced into thin strips

2 cups (170 g) sunflower sprouts or pea shoots

FOR THE CASHEW “CHEESE”1 cup (170 g) raw cashews, soaked for 4 hours

1 tablespoon umeboshi plum vinegar

3–4 tablespoons water

freshly ground black pepper

1 For the cashew “cheese,” rinse and drain the cashews. Place them in a foodprocessor with the vinegar and 2 tablespoons of the water. Blend for 3 to 4 minutes,stopping to scrape down the sides of the bowl as you go. Add more water, atablespoon at a time, until a smooth, thick consistency is reached, much like creamyricotta. Season to taste with pepper.

2 Wash and dry the collards. One at a time, carefully remove the tough center stemwith a paring knife. Your leaf will now be attached at the top by about 3 inches (7.5-cm).

3 To assemble, lay each collard leaf flat and overlap the two tails to close the gap.Spread a quarter of the cashew cheese about an inch (2.5-cm) from the bottom of eachleaf. On top of this add a quarter of the carrots, peppers, and sprouts or shoots.Starting at the bottom, carefully roll up the collards, tucking in the edges as you go.Lay them down on the join of the roll so that they stay together. Using a serrated knife,slice in half and serve.


FOCACCIA WITH TOMATO AND ZUCCHINI

Focaccia is a nice alternative to pizza, and is wonderful eaten warm anddipped in a high-quality balsamic vinegar. I love to enjoy it with a big,

beautiful salad and use it to mop up my plate.

Prep: 60 mins | Cook: 15 to 18 mins 1 teaspoon granulated sugar

1 cup (250 ml) warm water

1 teaspoon active yeast

2½ cups + 2 tablespoons (330 g) all-purpose flour

1 teaspoon sea salt, plus extra for sprinkling

2 tablespoons extra virgin olive oil

½ cup (75 g) cherry tomatoes, halved

½ zucchini, thinly sliced

4 sprigs fresh thyme

1 Begin by proofing the yeast. Stir the sugar into the warm water until dissolved, thensprinkle the yeast on top. Leave for 5 minutes, after which it should be foamy on top. Ifit isn’t, the yeast is no longer active and you’ll need to start over with fresh yeast.

2 Stir together the flour and salt. Add the proofed yeast mixture along with 1tablespoon of olive oil and mix with a wooden spoon until a sticky dough pullstogether. Turn it out onto a lightly floured surface and knead until smooth and elastic,about 5 to 7 minutes.

3 Place the dough in a lightly oiled bowl and turn it to coat with the oil. Cover with adamp tea towel and place it somewhere warm to rise for 40 minutes. It should doublein size.

4 Preheat the oven to 400°F (200°C). Place the dough on an oiled baking sheet. Pressthe dough down with your fingers, stretching it out to a ½- to 1-inch (1 to 2.5-cm)thickness. Make divots with your fingers to trap little golden pockets of oil, then brushor drizzle with the remaining tablespoon of olive oil and top with the tomatoes (cut-side up), zucchini, thyme, and a generous sprinkling of sea salt.

5 Bake for 15 to 18 minutes, until golden. Serve warm.

CALORIES (PER SERVING) 187PROTEIN 4.7 gTOTAL FAT 4 gSATURATED FAT 0.6 gCARBOHYDRATES 32.9 gDIETARY FIBER 1.5 gSUGARS 1.1 gVITAMINS A, C, K

ISRAELI COUSCOUS WITH PEAS AND MINT

My brother Jamie is quite the cook, and he often creates big veggie-

centric meals. He made this dish for my parents, with rave reviews, andmy father insisted it be shared with the world via my cookbook. It’s

delicious.

Prep: 5 mins | Cook: 25 mins 2½ cups (625 ml) low-sodium vegetable broth

2 cups (360 g) Israeli couscous

1½ cups (220 g) peas, fresh or frozen and thawed

1 tablespoon chopped fresh mint

1 Bring the vegetable broth to a boil in a pot. Add the couscous, give it a quick stir,

then reduce the heat to low and cover. Cook for 15 minutes.

2 When only 2 minutes of cooking time remain, remove the lid and stir in the peas.Cover again for the final 2 minutes. Remove from the heat, allow to sit for 5 minutes,then fluff with a fork, stir in the mint, and serve. You could garnish the dish with asprig of mint if you wish.


GRILLED RADISHES, ZUCCHINI, ANDASPARAGUS WITH HERBED MAYO

There’s nothing better than garden-fresh vegetables grilled on the

barbecue. This dish is quick and easy, and a tasty accompaniment to yournext backyard dinner party. If it’s too cold to eat outside, just make them

indoors under a broiler.

Prep: 5 mins | Cook: 10 mins 6–8 radishes

1 zucchini

12 asparagus spears

olive oil

sea salt

FOR THE HERBED MAYO1 cup (250 ml) vegan mayonnaise

¼ cup (10 g) fresh basil

2 sprigs fresh thyme

1 tablespoon fresh parsley

1 tablespoon fresh chives

1 Heat your barbecue grill to high. Trim the greens from the radishes, leaving an inchor two. Slice the zucchini and snap off the woody ends of the asparagus. Place thevegetables in a large dish and drizzle with oil. Toss to coat and sprinkle with salt.

2 Grill the vegetables in a grill basket with the barbecue cover open, until tender andbeginning to char. You may need to cook them in two batches—if so, keep them warmon the warming shelf in the barbecue, or in an oiled baking dish covered with foil.

3 For the herbed mayo, chop the herbs and mix with the vegan mayonnaise in a smallbowl. Serve alongside the veggies for dipping.

GREEN TIP: Don’t toss those radish greens—throw them in your next batch of freshpesto.

CALORIES (PER SERVING) 181PROTEIN 1.9 gTOTAL FAT 17 gSATURATED FAT 0.9 gCARBOHYDRATES 7.5 gDIETARY FIBER 2 gSUGARS 1.9 gVITAMINS C

KALE, COLLARD, AND CABBAGE SAUERKRAUT

Making your own sauerkraut is easy—all you need are your vegetables

and salt. The trick is making sure enough water is released from theveggies during the salt massage so that once in the jar they are fully

submerged. From there it’s just a matter of waiting until the kraut is astangy as you like. This kraut contains a trio of green goodness, with kale,

collards, and cabbage.

Prep: 20 mins (plus 3 days inactive) 1 bunch purple kale

½ head green cabbage

2 cups (70 g) collards

1–2 teaspoons sea salt

1 Shred the greens as small as possible and place in a large bowl. Toss them with agood amount of sea salt and begin to massage. This takes a lot of arm power as youneed to keep working it until the juices start releasing, and then work it some more. Itmay take up to 10 minutes. You want enough liquid released so that the veggies willbe completely submerged when weighted down.

2 Pack the greens and juices into a glass jar or bowl (no metal) and press down.Place a second, smaller glass jar or bowl on top and weigh it down to keep the greenssubmerged. Cover with a cloth and sit in a warm spot for three days.

3 Check it every day to make sure it’s all still covered in liquid, and to give it a taste.When you find it’s tangy enough for you, you can stop the fermentation process byplacing it in the fridge. If any mold has formed on top, just skim it off—it’s harmless.

4 Enjoy the sauerkraut as a condiment, as a salad or sandwich topper, or straightfrom the jar. If the finished product is a bit too salty for your taste, rinse it gently under

lukewarm water before eating.

CALORIES (PER SERVING) 33PROTEIN 2 gTOTAL FAT 0.1 gSATURATED FAT 0 gCARBOHYDRATES 7.2 gDIETARY FIBER 1.8 gSUGARS 1.2 gVITAMINS A, B6, C, K

SPICY GARLIC BOK CHOY

It’s pretty hard to go wrong with sesame oil, fresh garlic, and a little chili

heat. This recipe is definitely my go-to for super fast, get-in-my-bellygreens. If you don’t have bok choy, don’t worry—any leafy green can

stand in here. If using something a little heartier like full-sized bok choy,yu choy (Chinese greens), or Chinese broccoli, increase the covered

cooking time by 3 to 4 minutes.

Prep: 5 mins | Cook: 7 mins 4 heads baby bok choy

1 tablespoon toasted sesame seeds

2 tablespoons sesame oil

2 cloves garlic

1 teaspoon Sriracha or hot chili sauce

1 tablespoon gluten-free tamari

1 Slice the bok choy in half lengthwise and rinse well. Place in a colander to dripdry, but you do want to retain a little moisture.

2 If your sesame seeds are raw, toast them in a dry skillet over medium heat for 2 to3 minutes. Stir constantly and once they begin to brown, remove them from the heatand set aside.

3 Heat the oil over medium–high heat in a large skillet. Mince the garlic and add tothe oil, stirring for a minute to avoid the garlic burning. Add the bok choy to the pan,cut-side down, to sear. Flip after 30 seconds to sear the other side.

4 Whisk together the hot sauce and tamari. Pour this over the greens, give them aquick stir, then cover and let them cook for 2 to 3 minutes. Test the bok choy bypiercing the stem with a fork—if tender, they’re done. Plate and sprinkle with sesameseeds, then serve.

CALORIES (PER SERVING) 189PROTEIN 13.6 gTOTAL FAT 9.6 gSATURATED FAT 1.4 gCARBOHYDRATES 19.8 gDIETARY FIBER 8.7 gSUGARS 9.9 gVITAMINS A, B6, C

KALE AND WALNUT PESTO

This kale and walnut pesto is especially delicious when paired with

gnocchi.

Prep: 5 mins 2 cups (140 g) kale, woody stems removed

1 cup (45 g) fresh basil leaves

½ cup (50 g) raw walnuts


2 tablespoons fresh lemon juice


1 clove garlic



1 Place all the ingredients in a food processor and process until smooth, stopping toscrape down the sides of the bowl as necessary. Season to taste with pepper and moresalt.

CALORIES (PER SERVING) 178PROTEIN 6.8 gTOTAL FAT 14.8 gSATURATED FAT 1.5 gCARBOHYDRATES 7.9 gDIETARY FIBER 2.9 gSUGARS 0 gVITAMINS A, C, K

CHARD AND CILANTRO PESTO

Who says pesto has to contain basil? This non-traditional chard and

cilantro pesto is an amazing change from the standard fare. It’s also nut-free for those with allergies.

Prep: 5 mins 2 cups (70 g) chard leaves

1 cup (45 g) fresh cilantro, leaves and stems

½ cup (70 g) raw sunflower seeds


2 tablespoons fresh lemon juice




1 Place all the ingredients in a food processor and process until smooth, stopping toscrape down the sides of the bowl as necessary. Season to taste with pepper and moresalt.


DIETARY FIBER 2.4 gSUGARS 0.6 gVITAMINS A, C, K

CREAM OF ASPARAGUS SOUP

I always find myself smiling when I see asparagus arriving in the grocerystore because it means spring is on the way. Cream of asparagus soup isa simple way to bridge the changing of the seasons, and this non-dairy

version utilizes a rich and luxurious cashew “cream.”

Prep: 10 mins | Cook: 25 mins 2 tablespoons olive oil

1 leek, rinsed and chopped into 1-inch (2.5 cm) pieces

5 cups (675 g) asparagus

4 cups (1 l) vegetable broth or vegan “chicken” broth



¼ teaspoon freshly ground black pepper

⅓ cup (55 g) raw cashews, soaked for at least 4 hours

⅓ cup (85 ml) water

2 teaspoons chopped fresh chives, to serve

(See image, front)

1 Heat the oil in a medium saucepan over medium heat. Add the leeks and cook untilsoftened, about 10 minutes.

2 Snap the woody ends off the asparagus and chop the spears into 2-inch (5-cm)pieces. Add to the saucepan with the broth, lemon juice, and salt and pepper. Bring toa boil, then reduce heat to a simmer and cook for 10 minutes until the asparagus istender.

3 Remove ¼ cup (50 g) of the asparagus tips and reserve. Using either a standingblender (in batches) or an immersion blender, purée the soup.

4 Drain the cashews from the soaking water. Add a fresh ⅓ cup (80 ml) of water tothe cashews and blend until smooth. Add this “cream” to the soup, stir well, and returnto a boil. Remove from the heat and serve in shallow bowls garnished with thereserved asparagus tips and fresh chives.

CALORIES (PER SERVING) 229PROTEIN 11.2 gTOTAL FAT 15.1 gSATURATED FAT 2.8 gCARBOHYDRATES 15.6 gDIETARY FIBER 4.5 gSUGARS 5.8 gVITAMINS A, C, K

CELERY, LENTIL, AND GREEN TOMATOWARMER

I originally came up with this delicious soup in late summer when afriend presented me with a basket of green tomatoes from her farm,

picked to escape a frosty fate.


1 medium onion, diced

4 ribs celery, chopped


3 cups (540 g) green tomatoes, chopped

2 teaspoons fresh thyme

1 teaspoon dried rosemary

1 teaspoon sea salt

1 cup (200 g) French or green lentils, rinsed

juice of ½ lemon

4 cups (1 l) vegetable broth

⅓ cup (10 g), plus 1 tablespoon fresh parsley, finely chopped

1 In a stock pot or medium saucepan, heat the olive oil over medium heat and sautéthe onion until translucent, about 5 minutes. Add the celery and garlic and cook foranother minute or two, then add the tomatoes, thyme, rosemary, and salt. Continue tocook for another 5 to 7 minutes, until softened.

2 Add the lentils, lemon juice, and broth and bring to a boil. Reduce the heat to low,stir in ⅓ cup (10 g) parsley, and simmer uncovered for 20 to 30 minutes, until thelentils are tender. Add more liquid if necessary to stretch the broth. Garnish with theremaining fresh parsley and serve.

CALORIES (PER SERVING) 207PROTEIN 12.6 gTOTAL FAT 6.2 gSATURATED FAT 1 gCARBOHYDRATES 25.8 gDIETARY FIBER 11.6 gSUGARS 4.2 gVITAMINS B6, C

MEXICAN TORTILLA SOUP

Until a few years ago I had never had tortilla soup, as the restaurant

versions aren’t vegan. Now that I have had it, it’s hard to imagine how Isurvived all those years without it! This meat-free version hits all the

right marks: a little smoky, perfectly seasoned, and topped with creamyavocado and crunchy strips of corn tortillas.

Prep: 5 mins | Cook: 25 mins 1 dried ancho chili

1 tablespoon olive oil, plus 1 teaspoon for drizzling

1 small onion, diced

1 x 14 oz (400 g) can diced fire-roasted tomatoes

4½ cups (1.125 l) vegetable broth or vegan “chicken” broth

1 jalapeño pepper, seeded and minced

1 cup (170 g) cooked black beans (drained and rinsed, if canned)

4 corn tortillas

sea salt

1 avocado

1 lime

¼ cup (10 g) cilantro


1 Pour 1 cup (250 ml) boiling water over the dried chili in a small dish and set aside.

2 In a stock pot or medium saucepan, heat 1 tablespoon of olive oil over mediumheat, and add the onions, cooking until softened, about 5 minutes. Drain the chili andchop it into quarters. Add it to the onions, along with two-thirds of the cannedtomatoes, and stir. Using an immersion blender, purée the contents of the pot untilsmooth. Alternatively, use a standing blender and then return to the pot.

3 Add the remaining tomatoes, broth, jalapeño, and black beans and bring to a boil.Reduce heat to low and simmer for 10 minutes.

4 Meanwhile, preheat the oven to 350°F (180°C). Stack the tortillas and cut them inhalf, then slice them into ½-inch (1-cm) wide strips. Place the strips on a baking sheetand drizzle with 1 teaspoon of oil. Bake for 8 to 10 minutes, then remove and sprinklewith a little sea salt while still warm.

5 Peel the avocado and cut the flesh into cubes. Squeeze the juice of ½ lime over it tokeep it from browning. Cut the remaining lime into wedges. Wash and pat dry thecilantro.

6 When ready to serve, stir the spinach into the soup and allow it to wilt, then ladlethe soup into shallow bowls. Top with crispy tortilla strips, avocado, and cilantro,with a wedge of lime on the side.

CALORIES (PER SERVING) 297PROTEIN 13.3 gTOTAL FAT 11.8 gSATURATED FAT 2.4 gCARBOHYDRATES 36.3 gDIETARY FIBER 10 gSUGARS 3.8 gVITAMINS B6

LEMONY MISO SOUP WITH CHINESE BROCCOLI

Fresh lemon juice brightens this miso soup, and Chinese broccoli adds

both vibrancy of flavor and nutrition, packed as it is with vitamins A, C,K, folic acid, and dietary fiber. Add your favorite noodles to make a

larger meal of it.

Prep: 10 mins | Cook: 10 mins ¼ cup (55 g) white miso paste

6 cups (1.5 l) water


1½ cups (135 g) Chinese broccoli, chopped

½ cup (35 g) cremini mushrooms, sliced

½ cup (35 g) enoki mushrooms

1 green onion, sliced, to serve

thin slices of lemon, to serve

1 Whisk the miso paste with 1 cup (250 ml) hot water in a small bowl until the misohas dissolved. Add this mixture to a stock pot or medium saucepan along with theremaining water and lemon juice, and cook over medium heat to just below a boil.Add the broccoli and mushrooms and cook for 5 to 7 minutes, until the broccoli istender.

2 To serve, ladle into bowls and top with green onion and a thin slice of fresh lemon.

GREEN TIP: If Chinese broccoli is unavailable, substitute regular broccoli orchange the green all together and use 3 cups (100 g) chard.


SWISS CHARD AND FARRO STEW

This is the kind of stick-to-your-ribs dish that I just want to dive into on

a cold winter’s day. If I had an Italian nona, I would like to think that shewould approve of this soup. If using farro that has not been par-cooked,

you will need to increase the cooking time to 40 minutes, or until it istender.

Prep: 5 mins | Cook: 25 mins 1 tablespoon coconut oil

1 onion, diced


1 cup (160 g) farro (par-cooked)

3½ cups (875 ml) vegetable broth

1 x 14 oz (400 g) can diced tomatoes

½ bunch Swiss chard (about 4 cups (140 g) leaves and stems)


(See image, front)

1 Heat the coconut oil in a medium stock pot or saucepan over medium heat. Add theonion and garlic and sauté for 5 minutes, stirring regularly to keep the garlic fromburning. Add the farro, stir to coat with oil, and continue to cook for 1 minute.

2 Add the broth and tomatoes. Bring the pot to a simmer, cover, and cook for 10minutes.

3 While the soup is simmering, prepare the Swiss chard. Trim the stems from theleaves and dice the stems. Stack the leaves four at a time and roll them into a tightcigar. Slice thinly, so that you end up with long, thin ribbons of greens. Remove the lid

from the pot and stir in the chard stalks. Cook until tender, about 4 to 5 minutes. Addthe chard leaves, season to taste, stir, and cook for 2 more minutes. Serve hot withcrusty bread.


RAW SUMMER SOUP

When it’s too hot to cook, a chilled raw soup is just the thing you need.

It’s surprisingly filling with the avocado, and is full of vitamins, too.Enjoyed with a big fresh salad, it’s the perfect meal for a midsummer’s

day.

Prep: 10 mins 2 avocados

1 sweet bell pepper (any color), seeds and membranes removed

1 cucumber

2 cups (60 g) baby greens (spinach, kale, arugula, etc.)

2–3 tablespoons fresh basil

juice of 1 lime

water

sprouts or micro-greens, to serve

1 Place the avocado, pepper, cucumber, greens, and basil in a food processor orblender along with the lime juice and ½ cup (120 ml) of water and process untilsmooth. Add more water, a tablespoon at a time, until a thick soup is achieved. Serveimmediately, topped with fresh sprouts, or chill for up to 4 hours.

GREEN TIP: Try mixing up the tender greens and fresh herbs in this soup, dependingon what’s in your garden or what you find at the farmers’ market. The combinationsare endless (and delicious!)—try kale and dill, or spinach and chives.

CALORIES (PER SERVING) 143PROTEIN 3.3 gTOTAL FAT 10.7 gSATURATED FAT 1.6 gCARBOHYDRATES 12 gDIETARY FIBER 6.4 gSUGARS 3.3 gVITAMINS A, B6, C, K

WHITE BEAN AND THREE-GREEN SOUP

This velvety soup is rich in protein, thanks to the addition of beans, andfeatures a powerhouse trifecta of greens: collard, spinach, and broccoli.

Prep: 10 mins | Cook: 15 mins 1 tablespoon olive oil

2 shallots, diced

1 x 14 oz (400 g) can white beans (white kidney or cannellini, etc.), drained andrinsed

3 cups (750 ml) vegetable broth or water


1 teaspoon fresh rosemary

2 large collard green leaves, chopped

1 cup (30 g) spinach, chopped

1 cup (90 g) broccoli florets, chopped


1 Heat the oil in a stock pot or saucepan over medium-high heat. Add the shallots andcook until soft, about 3 minutes. Add the beans, broth, nutritional yeast, and rosemaryand bring to a boil. Reduce heat to low and simmer for 5 to 7 minutes.

2 Using either an immersion blender or a regular blender (in batches), purée untilsmooth. Return to the pan and return to a simmer. Add the greens and cook for 5minutes, or until the broccoli is fork tender. Season to taste with sea salt and pepper,and serve, garnished with a sprig of rosemary if you’d like.

CALORIES (PER SERVING) 186PROTEIN 13.3 gTOTAL FAT 5 gSATURATED FAT 0.9 gCARBOHYDRATES 22.7 gDIETARY FIBER 10.1 gSUGARS 1.7 gVITAMINS A, C, K

CURRIED DAHL WITH CHARD

Get ready for the earthy, warming spices of this soup, as zinc- and

calcium-rich Swiss chard mixes and mingles with the ginger and lentils.Red lentils are so fast-cooking that this dish can be on the table in 20

minutes.

Prep: 5 mins | Cook: 20 mins 2 cups (400 g) red lentils, rinsed

2 tablespoons fresh ginger, minced

6 cups (1.5 l) water

½ bunch Swiss chard



3 teaspoons sea salt

2 teaspoons turmeric

1 teaspoon ground cumin

1 teaspoon ground coriander

1 large carrot, chopped

3 tablespoons tomato paste

1 x 14 oz (400 g) can coconut milk


1 Place the lentils in a large stock pot or saucepan along with the ginger and waterand bring to a boil over medium heat. Cover, reduce the heat to low, and simmer for12 minutes, until the lentils are al dente.

2 Meanwhile, trim the stems from the chard leaves and dice the stems. Stack theleaves four at a time and roll them into a tight cigar. Slice thinly, so that you end upwith long ribbons of greens.

3 Heat the oil in a small frying pan and sauté the onion until starting to brown. Addthe salt and spices and cook for 1 minute, stirring. Scrape this into the pot along withthe diced chard stems, carrots, tomato paste, coconut milk, and stir well. Bring thesoup back to a simmer for another 5 minutes, then fold in the Swiss chard leaves andcook for 3 to 4 minutes until the lentils are soft and broken down. Ladle into bowlsand serve topped with green onions.

GREEN TIP: This soup will thicken into a lovely stew as it sits. Enjoy the leftoversthis way over your favorite grain, or simply thin it out with more water or a littlevegetable broth.

CALORIES (PER SERVING) 458PROTEIN 19.8 gTOTAL FAT 22.2 g

SATURATED FAT 13.7 gCARBOHYDRATES 48.8 gDIETARY FIBER 22.2 gSUGARS 3.9 gVITAMINS A, B6, C, K

MY FAVORITE FOUR-INGREDIENT SALAD

That’s a bold statement for sure, but this salad lives up to its name. With

only four ingredients, it’s simplicity at its best. It can hold its own forflavor, but the best part about this salad is that it can be the base formuch more—add grilled tofu, crunchy baked chickpeas, farm-fresh

vegetables, seeds, and nuts, whatever your heart desires! I believe it willsoon become your favorite salad, too.

Prep: 10 mins 6 cups (420 g) kale

1 avocado

1 tablespoon umeboshi vinegar


1 Wash and dry the kale. Remove the tough ribs with a sharp knife, then stack theleaves and slice them into ribbons. Place them in a large salad bowl and add the fleshof the avocado. Mash the avocado with a fork and then, using your hands, massage itinto the greens, really working it all in. Do this for a few minutes until the kale hastenderized and reduced in volume.

2 Drizzle the vinegar over the top of the salad and sprinkle with the nutritional yeast.Toss the salad and serve.

GREEN TIP: Don’t skip the step where you massage the kale. By doing this, youwork the oil right into the leaves, breaking down some of the kale’s tough texture,making it much more pleasing to eat raw.

CALORIES (PER SERVING) 226PROTEIN 8.3 gTOTAL FAT 13.4 gSATURATED FAT 2.8 gCARBOHYDRATES 22.8 gDIETARY FIBER 8.2 gSUGARS 0 gVITAMINS A, B6, C, K

SPINACH GOMAE

When I lived in Vancouver I would stop by the same little sushi joint at

least twice a week for an avocado roll and spinach gomae salad. Ibecame seriously obsessed with the salad and took it upon myself to

recreate it. I use tahini instead of grinding my own sesame paste, whichmakes it that much quicker to prepare.

Prep: 5 mins | Cook: 5 mins 1 lb (450 g) fresh spinach, washed

⅓ cup (85 g) tahini

¼ cup (60 ml) gluten-free tamari

1 tablespoon sesame oil

water

2 tablespoons toasted sesame seeds

(See image, front)

1 Bring a large pan of water to a boil and submerge the spinach briefly, cooking it foronly 10 to 20 seconds. Drain, then plunge the spinach into a bowl of iced water to stopthe cooking process. Drain again.

2 Gather the spinach by the stems and gently wring out any excess water. Chop into

thirds (or quarters if the stems are quite long) and place in a bowl.

3 Combine the tahini, tamari, sesame oil, and enough water to make a thick dressing;about 2 to 3 tablespoons should be about adequate.

4 Toss the spinach with three-quarters of the dressing, aiming to coat all the leaves.

5 Divide between four plates and drizzle with the remaining dressing. Sprinkle withsesame seeds and serve.

CALORIES (PER SERVING) 212PROTEIN 9.3 gTOTAL FAT 16.9 gSATURATED FAT 2.4 gCARBOHYDRATES 10.4 gDIETARY FIBER 5 gSUGARS 0.9 gVITAMINS A, C, K

BEET GREENS, PEAR, AND MAPLE WALNUTSALAD

The sweet pear and candied walnuts are a great contrast to the beet

greens in this salad. In addition to the maple walnuts adding a sweet,crunchy topping, they are also full of heart-healthy omega-3s.

Prep: 5 mins | Cook: 60 mins 1 bunch beets with greens (about 3–5 beets)

2–3 cups (90 g) mixed salad greens


½ cup (50 g) walnuts


1 tablespoon balsamic vinegar

1 teaspoon Dijon mustard

1 teaspoon lemon juice

1 pear, cored and sliced


(See image, rear)

1 Preheat the oven to 400°F (200°C). Remove the beet greens about an inch (2.5 cm)from the beetroot. Wash the beets, then wrap them each in tinfoil (if beets are reallysmall they can all be packaged together) and place in the oven for 50 to 60 minutes, oruntil easily pierced by a fork. Once cool enough to handle, rub the skins off with apaper towel (to save your hands from staining) and dice.

2 While the beets are roasting, prepare the rest of the salad. Trim and discard thetough stems from the beet greens and wash and dry the leaves. Chop them into 2-inch(5-cm) pieces.

3 Candy the walnuts by heating the maple syrup in a small frying pan over medium-high heat until it begins to bubble. Add the walnuts and stir to coat in the syrup.Continue cooking and stirring for 4 to 5 minutes, until the syrup has caramelized thewalnuts and cooked off. Remove from the heat. The walnuts will be sticky, but do yourbest to separate them with the spatula, sprinkle with a pinch of sea salt, and leave inthe pan to cool and harden.

4 Combine the olive oil, balsamic vinegar, mustard, and lemon juice, and season totaste.

5 To assemble the salad, place the beet green leaves, walnuts, and pear in a bowl.Add the dressing, and toss well. The diced beets will turn everything pink (unless youare using golden or candy cane beets), so to avoid this, leave the beets out whiletossing and add at the end.


GREEN BEAN AND MANGO SALAD

Whenever I go out for Thai food, I always order a mango salad, but I dowish it contained more greens, other than a sprig or two of cilantro. This

salad fixes that with lots of folate-rich green beans.

Prep: 10 mins | Cook: 5 mins 3 cups (450 g) green beans

2 slightly underripe mangos

1 cup (150 g) cherry or grape tomatoes, halved

¼ cup (10 g) fresh cilantro

3 green onions, sliced

¼ cup (35 g) peanuts, crushed

1 tablespoon vegetable oil

2 tablespoons fresh lime juice


½ teaspoon unrefined cane sugar

1 fresh Thai chili, minced (optional)

(See image, left)

1 Bring a pan of water to a boil. Add the green beans and cook for up to 2 minutes,until bright green and tender crisp. Drain, then plunge them into a bowl of iced waterto halt the cooking process. Drain again. Trim the ends and slice them in halflengthwise. Place them in a large bowl and set aside.

2 Peel the mango and slice into long, thin strips. Add this to the green beans, alongwith the tomatoes, cilantro, onion, and peanuts.

3 Whisk together the remaining ingredients to make a dressing. Pour over the salad,toss, and serve. The salad can be made and dressed ahead of time and left to chill andmarinate in the fridge for up to 3 hours.

GREEN TIP: If Asian long beans are available, try using them in place of the greenbeans.

CALORIES (PER SERVING) 117PROTEIN 4 gTOTAL FAT 5.7 gSATURATED FAT 1 gCARBOHYDRATES 15.3 gDIETARY FIBER 4.4 gSUGARS 7.8 gVITAMINS C

RUSTIC PANZANELLA WITH BRUSSELS SPROUTSAND ARTICHOKES

Traditional panzanella is made with stale bread, onions, and tomatoes,but we’re giving it a green makeover and using Brussels sprouts, sugar

snap peas, and artichoke hearts. It’s a thing of beauty. If you’d like, youcan use gluten-free bread as an alternative.

Prep: 10 mins | Cook: 35 mins 2 cups (180 g) Brussels sprouts


½ loaf day-old multigrain bread

1 clove garlic, minced

1 teaspoon fresh thyme

1 cup (100 g) sugar snap peas

1 cup (170 g) artichoke hearts, quartered

⅓ cup (15 g) fresh basil leaves, torn

2 tablespoons sherry vinegar

2 teaspoons Dijon mustard


(See image, right)

1 Preheat the oven to 400°F (200°C). Cut the Brussels sprouts in half, remove anybrowned outside leaves, and toss with 1 tablespoon of the olive oil in a bowl. Spreadout on a baking sheet and sprinkle with a pinch of sea salt and a few cracks of freshpepper. Place in the oven and roast for 30 to 35 minutes, until golden brown.

2 Cut the bread into large, 2-inch (5-cm) cubes. Heat another tablespoon of oil in a

skillet and add the garlic, cooking until fragrant, about 1 minute. Add the bread, thefresh thyme, and a pinch of salt. Cook over medium-high heat for 8 to 10 minutes,stirring occasionally to toast all sides. Remove from heat.

3 Trim the peas and add them to a large bowl along with the artichoke hearts,Brussels sprouts, bread, and basil.

4 In a bowl, combine the sherry vinegar, mustard, and remaining olive oil. Justbefore serving, toss the sherry vinaigrette through the salad.

CALORIES (PER SERVING) 243PROTEIN 8 gTOTAL FAT 13.7 gSATURATED FAT 2.1 gCARBOHYDRATES 24.9 gDIETARY FIBER 6.1 gSUGARS 4 gVITAMINS C

CAESAR SALAD WITH TEMPEH “BACON”

Is there anything better than a crisp Caesar salad? Try this one on for

size. It has a nice balance of romaine lettuce and kale, with lots of tempeh“bacon.” The creamy dressing is made with silken tofu, so it’s high in

protein, too.

Prep: 10 mins | Cook: 20 mins 1 romaine heart

4–5 kale leaves, stems removed

1 batch Tempeh “Bacon”

FOR THE CREAMY CAESAR DRESSING¼ cup (60 g) silken tofu



1 tablespoon capers

1 tablespoon caper brine


1½ teaspoons white miso

½ teaspoon kelp granules

¼ teaspoon garlic powder

¼ teaspoon sea salt


(See image, rear)

1 Wash and dry the romaine and kale leaves. Tear the romaine into large pieces.Stack the kale leaves, roll them tightly, and slice them into thin ribbons. Set aside.

2 For the dressing, mix all the ingredients together using a blender or food processor.

3 Place the kale and 2 tablespoons of the dressing in a salad bowl. Massage thedressing into the kale for 1 to 2 minutes. Add the romaine lettuce and more dressing.Toss well, divide between four plates, and top with crumbled tempeh bacon.

CALORIES (PER SERVING) 152PROTEIN 10.8 gTOTAL FAT 7.6 gSATURATED FAT 1.3 gCARBOHYDRATES 13.5 gDIETARY FIBER 2.3 gSUGARS 3.4 gVITAMINS A, C

KALE WALDORF SALAD WITH AVOCADOASTORIA DRESSING

Named after the grand Waldorf Astoria Hotel in New York, but with a bitof a revamp. Given that many consider kale to be the Queen of Greens, I

suppose a luxurious salad such as this is fitting.

Prep: 10 mins 1 bunch kale (curly or lacinato)

1 apple, cored and cubed

½ cup (45 g) red seedless grapes, halved


⅔ cup (65 g) walnut halves

FOR THE AVOCADO ASTORIA DRESSING1 avocado


1 tablespoon apple cider vinegar

½ teaspoon dried dill

water

sea salt

(See image, front)

1 Wash and dry the kale. Remove the tough ribs with a sharp knife, then stack theleaves and slice them into ribbons.

2 Combine the kale, apple, grapes, celery, and walnuts in a large salad bowl.

3 For the dressing, scoop the flesh of the avocado into a bowl and mash it well witha fork. Whisk in the mustard, vinegar, and dill. The dressing will be very thick, so thinit out with a little water, adding 1 tablespoon at a time; about 3 to 4 tablespoonsshould do the trick. Season to taste with sea salt.

4 Add the dressing to the salad bowl and toss well to coat. Serve immediately, orcover and refrigerate for up to 3 hours until ready to serve.

CALORIES (PER SERVING) 198PROTEIN 5.4 gTOTAL FAT 14.8 gSATURATED FAT 1.9 gCARBOHYDRATES 15 gDIETARY FIBER 5 gSUGARS 6 gVITAMINS A, B6, C

SHREDDED RAINBOW SALAD WITH LEMONYAVOCADO DRESSING

Eating greens can be colorful, too! This bright, crunchy salad will exciteyour eyes as much as your taste buds, and is perfect for a potluck or a

big backyard family meal. Because of the heartiness of the vegetables inthis salad, which don’t wilt when dressed, it can be made in advance and

refrigerated, or kept as leftovers for the next day.

Prep: 10 mins | Cook: 5 mins ½ small red cabbage

2 carrots


½ cucumber

1 cup (150 g) shelled frozen edamame

3 tablespoons shelled hemp seeds

FOR THE LEMONY AVOCADO DRESSING1 small avocado

2 tablespoons fresh cilantro

¼ cup (60 ml) water



1 Shred or grate all the vegetables either by hand or using a food processor fittedwith the grating blade.

2 Bring a small pot of water to a boil. Cook the edamame in boiling water for 3 to 4minutes. Strain and rinse in cool water to stop the cooking process.

3 Combine all the shredded vegetables in a large bowl along with the edamame and 2tablespoons hemp hearts.

4 For the dressing, combine all ingredients in a food processor and blend until silkysmooth.

5 Add the lemony avocado dressing to the vegetables and toss well. Store anyleftover dressing in a covered container in the fridge for up to three days.

6 Garnish with the last tablespoon of hemp seeds. Serve at room temperature.


DIETARY FIBER 6.4 gSUGARS 3.4 gVITAMINS A, B6, C

MEDITERRANEAN BROCCOLI AND BARLEYSALAD

Cold grain salads are right up my alley, and I just love the chewiness thatbarley offers—it’s a really nice contrast to the bright, crisp broccoli. Thisdish is high in fiber and protein and has loads of vitamins A, C, and K.

Prep: 10 mins | Cook: 40 mins 1 cup (250 g) pot barley, rinsed

3 cups (750 ml) water

2 cups (180 g) broccoli, chopped


¼ cup (15 g) sundried tomatoes in oil, drained and sliced

½ cup (50 g) black olives, pitted and chopped


1½ tablespoons lemon juice


1 Put the pot barley in a pan with the water and bring to a rolling boil. Reduce theheat to low, cover, and let simmer for 40 minutes, or until tender and all the water hasbeen absorbed. Remove from the heat, fluff with a fork, and allow to cool.

2 While the barley is cooking, bring a pan of salted water to a boil. Add the broccoliand cook for 1 minute over medium heat. Drain, then plunge directly into a bowl oficed water. Let the broccoli sit for 1 minute, then drain and pat dry. Stack the kaleleaves and slice them into ribbons.

3 Transfer the barley to a serving bowl along with the broccoli, kale, sundriedtomatoes, and olives. Whisk together the oil and lemon juice, season to taste with saltand pepper, then pour over the bowl. Toss well and serve.

GREEN TIP: When a salad is made with hearty greens such as broccoli and kale, itcan be made well ahead of time as they will not wilt easily even when dressed.


ARUGULA, WATERCRESS, AND STONE-FRUITSALAD WITH JALAPEÑO VINAIGRETTE

Sweet, ripe fruits like peaches, plums, and nectarines are the perfect

complement to peppery herbs like arugula and watercress. The dressingis very mild, so if you are looking to add a bit more heat, feel free to

leave in some or all of the jalapeño pepper seeds.

Prep: 15 mins 3 cups (60 g) arugula

3 cups (100 g) watercress

½ cucumber, sliced

1 peach or nectarine, pitted and sliced

1 plum, pitted and sliced (optional)

½ cup (50 g) pecans, toasted

¼ cup (40 g) red onion, thinly sliced

FOR THE JALAPEÑO VINAIGRETTE1 jalapeño, seeds and membranes removed, chopped


2 tablespoons orange juice

1 tablespoon white wine vinegar

pinch of sea salt

1 Combine all the salad ingredients in a serving bowl.

2 Blend the vinaigrette ingredients until smooth. Pour over the salad, toss, and serve.Alternatively, this salad lends itself beautifully to individually plated portions. Simplyplate each salad, then drizzle each portion with the vinaigrette.

CALORIES (PER SERVING) 126PROTEIN 2.1 gTOTAL FAT 10.9 gSATURATED FAT 1.3 gCARBOHYDRATES 6.7 gDIETARY FIBER 2 gSUGARS 3.8 gVITAMINS B6, C

SUPERFOOD SALAD

Some of my favorite superfoods make up this salad—from nutrient-dense kale to pumpkin and hemp seeds to goji berries, it’s like a littlesuperfood party in the salad bowl. Baby kale and chard are sometimesavailable at the supermarket in pre-packaged form. Their leaves tend tobe a little more tender and they are often triple-washed, which can save

time in the prep department.

Prep: 15 mins 6 cups (180 g) blend of baby kale and baby chard

1 cup (230 g) cooked adzuki beans (drained and rinsed, if canned)

1 cup (85 g) pea shoots

1 cup (85 g) sunflower sprouts

½ cup (75 g) grape tomatoes, halved

⅓ cup (30 g) walnuts

¼ cup (35 g) pumpkin seeds

2 tablespoons goji berries


1 batch of your favorite dressing (my personal favorite for this salad is the LemonyAvocado Dressing)

(See image, rear)

1 Combine all the salad ingredients in a serving bowl. Toss with your favoritedressing and serve.

GREEN TIP: Mature greens will also work in this salad, however, you will need toslice them thinly and massage them with a few drops of olive oil prior to assemblingthe salad.

CALORIES (PER SERVING) (SALAD ONLY) 337PROTEIN 17.1 gTOTAL FAT 16.0 gSATURATED FAT 1.7 gCARBOHYDRATES 36 gDIETARY FIBER 9.7 gSUGARS 4.5 gVITAMINS A, C, K

SHAVED BRUSSELS SPROUT SALAD WITH HEMPAND ORANGE

I have a serious love of Brussels sprouts. Usually I roast them, but aftertrying them shredded in this salad I discovered how amazing they are

raw, too. Like all brassica-family veggies they are chock full ofantioxidants and blood-healthy vitamin K, and the avocado and hemp

offer heart-healthy omega fats.

Prep: 10 mins 3 cups (270 g) Brussels sprouts

2 cups (40 g) arugula

1 orange

1 avocado

¼ cup (35 g) shelled hemp seeds



1 teaspoon agave or maple syrup


(See image, front)

1 Peel any browned leaves from the sprouts, but don’t trim their ends—this gives yousomething to hold onto. Shave the sprouts finely, then place them in a large salad bowlwith the arugula. Peel and dice the orange and avocado and add them to the bowl withthe hemp seeds.

2 Mix the remaining ingredients together to create a simple vinaigrette, season totaste, then toss into the salad and serve.

GREEN TIP: There’s more than one way to shave a Brussels sprout. Use a mandolinand box grater, a food processor fitted with the slicing attachment, or by hand with asharp knife.


ZUCCHINI NOODLE BOLOGNESE

Try this take on the classic Italian dish that sees zucchini moonlighting aspasta, and mushrooms filling in for the classic meat sauce. If you have avegetable spiralizer or julienne tool you can make use of it here; if not,

just use a vegetable peeler to create long, thin “noodles.”

Prep: 10 mins | Cook: 35 mins 5–6 small zucchini


1 onion, chopped

2 large carrots, chopped


8 cremini mushrooms, chopped

¼ cup (60 ml) dry white wine

1 x 28 oz (800 g) can whole or diced tomatoes

½ teaspoon dried oregano

½ teaspoon dried basil


1 Slice, julienne, or spiralize the zucchini into noodles. Aim for 2 to 3 cups ofnoodles per serving. Set aside.

2 In a large skillet, heat the oil, then add the onion and sauté until translucent, about 5minutes. Add the carrots, celery, and mushrooms and continue to cook over medium-high heat for 10 minutes, stirring regularly. The vegetables will cook down and soften.Add the wine and stir for 3 to 4 minutes as it cooks off.

3 Purée the tomatoes and add them to the pan along with the oregano and basil.Simmer, uncovered, for 12 to 15 minutes, until the sauce has thickened, then removefrom the heat and season to taste.

4 Meanwhile, bring a pot of salted water to a boil. Add the zucchini noodles andcook for 30 to 60 seconds. Then drain, divide the noodles between four plates and topeach with a ladle of the veggie Bolognese sauce.

GREEN TIP: Zucchini noodles are just as enjoyable uncooked. For a delicious rawalternative, try tossing them with fresh pesto.

CALORIES (PER SERVING) 196PROTEIN 6.8 gTOTAL FAT 7.6 gSATURATED FAT 1.1 gCARBOHYDRATES 27 gDIETARY FIBER 7.3 gSUGARS 13.7 g

VITAMINS A, B6, C

KELP NOODLE AND TAHINI TANGLE WITH MISOTAHINI DRESSING

A big ol’ bowl of crunchy, raw goodness. There’s plenty of protein

kicking around too, from the hemp seeds, cashews, and tahini. If kelpnoodles are unavailable, substitute with rice vermicelli or udon noodles

(udon noodles are not gluten-free).

Prep: 10 mins 1 x 12 oz (340 g) bag kelp noodles

3 cups (225 g) lactino kale

⅓ cucumber, seeded and diced

2 ribs celery, sliced

1 carrot, grated


¼ cup (40 g) toasted cashews

FOR THE MISO TAHINI DRESSING2 teaspoons white miso paste



1 teaspoon sesame oil

1 teaspoon umeboshi vinegar

dash of agave nectar

2 tablespoons water

(See image, front)

1 Rinse the kelp noodles in a colander. Using your hands, separate the noodles,

snipping them with kitchen scissors to shorten them to a more manageable length, asthey do become quite tangled when left long.

2 Wash and dry the kale. Remove the tough ribs with a sharp knife, then stack theleaves and slice them into ribbons. Place the kale and the noodles in a large servingbowl and set aside.

3 For the dressing, whisk all the ingredients together. As with all sauces calling fornut or seed butter, the dressing will thicken up before it thins to the consistency you’reafter. After mixing, if the dressing is still too thick for your liking, add water ateaspoon at a time until the desired consistency is reached.

4 Add half the dressing to the noodles, tossing well to coat.

5 Add the cucumber, celery, carrot, hemp seeds, and cashews to the bowl. Top withthe remaining dressing, mix, and serve.

CALORIES (PER SERVING) 364PROTEIN 13 gTOTAL FAT 20.1 gSATURATED FAT 3.3 gCARBOHYDRATES 38.6 gDIETARY FIBER 7.4 gSUGARS 6.4 gVITAMINS A, C

SPICY PEANUT NOODLE BOWL

It is my opinion that everyone should know how to make a good peanutsauce. This dish is my go-to for cleaning out the vegetable drawer beforemy next organic produce delivery arrives. For a gluten-free option, use

gluten-free soba noodles.

Prep: 5 mins | Cook: 20 mins 1 x 1 lb (454 g) pack soba noodles

4 cups (360 g) broccoli, chopped

1½ cups (150 g) snow peas, trimmed


FOR THE PEANUT SAUCE3 teaspoons toasted sesame oil

2½ tablespoons rice vinegar

¼ cup (60 ml) gluten-free tamari

⅓ cup (80 g) natural peanut butter


2 tablespoons Sriracha or other chili sauce

(See image, rear)

1 Cook the soba noodles according to the package directions. When there is 1 minuteof cooking time left, add the broccoli. Drain the noodles and broccoli and rinse withcold water to stop the cooking process and remove the excess starch from the soba.

2 For the peanut sauce, combine the sesame oil, rice vinegar, and tamari in a smallpan and warm over medium-low heat for 1 minute. Add the peanut butter and stirgently for 2 to 3 minutes as it softens and melts. Add the water slowly until the saucehas reached a smooth consistency. Continue to stir for 3 to 4 minutes as it simmers andthickens. Add some or all of the Sriracha to create as much or as little heat as you like.

3 Remove the spicy peanut sauce from the heat and toss in a large serving bowl withthe soba noodles, broccoli, snow peas, and green onions.

CALORIES (PER SERVING) 613PROTEIN 27.7 gTOTAL FAT 15.4 gSATURATED FAT 2.9 gCARBOHYDRATES 100.7 gDIETARY FIBER 5.1 gSUGARS 6 gVITAMINS B6, C

GINGER BOK CHOY AND SWEET PEAS WITHMISO-GLAZED TOFU

I really do love the combination of fresh ginger and toasted sesame oil,especially with bok choy. This dish is rich in vitamins A and K, as well

as calcium and dietary fiber.

Prep: 10 mins | Cook: 20 mins 1 x 16 oz (454 g) pack extra-firm tofu

2 tablespoons white miso paste

2 tablespoons mirin

1 tablespoon water

2 teaspoons vegetable oil

4–5 heads baby bok choy

2 tablespoons toasted sesame oil

1-inch (2.5-cm) piece fresh ginger, minced

2 cups (200 g) sugar snap peas

cooked quinoa, to serve

1 Slice the tofu across the width into 12 thin pieces. Pat dry with a paper towel.Whisk together the miso, half the mirin, water, and vegetable oil. Coat the tofu slicesin the miso mixture and spread them out on a baking sheet lined with aluminum foil.Broil on the middle rack of the oven for 6 to 8 minutes on each side, until golden andcrispy at the edges, watching closely to ensure it doesn’t burn.

2 Slice each bok choy in half. Trim the root ends and remove the tough core with aparing knife. Heat the sesame oil in a large frying pan and add the ginger, cooking for1 minute, until fragrant. Add the bok choy, cut-side down, to sear for 3 minutes. Flipover and sear the topside for another 2 minutes.

3 Increase the heat to high, add the peas and remaining tablespoon of mirin, andcover for 1 minute to finish cooking. Serve with the miso-glazed tofu and quinoa.

CALORIES (PER SERVING) 348PROTEIN 28 gTOTAL FAT 16.7 gSATURATED FAT 2.7 gCARBOHYDRATES 35.7 gDIETARY FIBER 12.9 gSUGARS 18.7 gVITAMINS A, B6, C

ORECCHIETTE WITH CHARD, SUNDRIEDTOMATOES, AND TOASTED ALMONDS

This pasta is a crowd-pleaser, perfect for family dinners. The slightly

bitter chard combined with the salty sundried tomatoes is a perfectmatch. For a gluten-free option, use your favorite gluten-free pasta.

Prep: 10 mins | Cook: 25 mins ¼ cup (40 g) almonds

1 bunch Swiss chard


2 tablespoons chopped garlic

1 x 28 oz (800 g) can diced tomatoes, puréed

½ cup (30 g) sundried tomatoes (not in oil), sliced

1 x 1 lb (454 g) pack orecchiette pasta


toasted almonds, to serve

1 Cover a baking sheet in parchment paper, and spread the almonds over the sheet.Place under the broiler for 5 minutes, watching them very closely and stirring everyminute or so. Once they begin to brown on all sides, remove them from the broiler.Once cool, chop them into small pieces and set aside.

2 Meanwhile, trim the stems from the chard leaves and dice the stems. Stack theleaves four at a time and roll them into a tight cigar. Slice thinly, so that you end upwith long, thin ribbons of greens.

3 In a large skillet, heat 2 tablespoons of the oil and add the garlic, stirring frequentlyso that it doesn’t brown. After 1 to 2 minutes, add the chard stems and sauté for 5minutes until softened, then add the chard greens and a generous pinch of sea salt andcontinue to cook the chard for 3 to 4 minutes, until wilted. Transfer to a bowl.

4 Return the skillet to the heat and add the remaining oil, puréed tomatoes, andsundried tomatoes, and simmer for 15 minutes. The sundried tomatoes will rehydratein the sauce, adding to the depth of flavor. Return the chard to the pan, season to taste,and heat through.

5 Cook the pasta according to package directions and then add it to the sauce. Servehot, topped with toasted almonds.

CALORIES (PER SERVING) 694PROTEIN 21.2 gTOTAL FAT 21.6 gSATURATED FAT 2.4 gCARBOHYDRATES 107.9 gDIETARY FIBER 8.9 g

SUGARS 12.4 gVITAMINS A, C, K

LINGUINI WITH LEMON, OLIVES, AND RAPINI

There’s nothing too fancy here, just simple, good flavors—garlic, lemon,

rapini, and briney olives. For a gluten-free option, use your favoritegluten-free pasta.

Prep: 5 mins | Cook: 15 mins 1 bunch rapini

2 tablespoons olive oil, plus extra to serve

1 tablespoon minced garlic

¼ cup (60 ml) lemon juice


¼ cup (45 g) capers, drained

½ cup (50 g) good-quality olives


1 x 1 lb (454 g) pack linguini

1 Chop the rapini, separating the stems from the tender greens. Bring a medium pot ofwater to a boil and add the stems for 1 minute, then add the greens for a further minute.Drain and set aside.

2 Heat the oil in a large sauté pan and add the garlic. Cook for 1 to 2 minutes, stirringfrequently so that it doesn’t brown, then add the rapini, lemon juice, and wine andraise the heat to high. Simmer for 3 to 4 minutes until reduced by half, then add thecapers and olives, stir, and remove from the heat.

3 Meanwhile, cook the pasta according to package directions. Drain, reserving ¼ cup(50 ml) of the cooking water. Add the pasta to the sauce along with the reservedcooking water. Toss the pasta in the pan to coat with the sauce, drizzle with moreolive oil, if you like, then season lightly with salt and freshly ground black pepper, andserve.

GREEN TIP: Rapini is also known as broccoli rabe, so if you can’t find it under onename while shopping, look for the other!


CHARD, CILANTRO, AND CASHEW “CHEESE”PIZZA

Pesto-covered pizzas are a really nice change from the usual tomato-

based versions, and broccoli on pizza is always a good idea in my book.This recipe is kid-approved too.

Prep: 10 mins | Cook: 12 to 15 mins cornmeal for sprinkling

1 x 14 oz (400 g) pack prepared pizza dough

1 cup (250 ml) Chard and Cilantro Pesto

1 cup (90 g) broccoli florets, chopped

¼ cup (40 g) red onion, sliced

½ cup Cashew “Cheese”

(See image, front)

1 Preheat the oven to 450°F (230°C). Grease a large baking sheet. On a surfacesprinkled with cornmeal, roll out the dough to a 12-inch (30-cm) circle, then place it

on the baking sheet.

2 Spread pesto over the stretched dough, leaving a border around the edge. Top withthe broccoli, red onions, and teaspoon-sized dollops of cashew “cheese.” Bake for 12to 15 minutes, or until the crust is lightly browned. Slice and serve.

GREEN TIP: The Kale and Walnut Pesto can also be used in this recipe, and yieldsequally delicious results.

CALORIES (PER SERVING) 662PROTEIN 21.5 gTOTAL FAT 27.7 gSATURATED FAT 5 gCARBOHYDRATES 88.9 gDIETARY FIBER 8.9 gSUGARS 3.1 gVITAMINS B6

SUNDRIED TOMATO AND ARUGULA PIZZA

Around the time I got married, I was working at a little Italian restaurant

in our neighborhood. At least once a week during a dinner shift, myhusband would show up to order a pizza and it was always the same

thing: one of their Prosciutto-Arugula pizzas but with sundried tomatoesinstead of the meat. It quickly became known as the “Mark special” andcontinues to be one of our favorite flavor combinations for pizza night.

Prep: 10 mins | Cook: 12 to 15 mins cornmeal for sprinkling

1 x 14 oz (400 g) prepared pizza dough

½ cup (30 g) sundried tomatoes in oil

3 cups (60 g) arugula

FOR THE QUICK PIZZA SAUCE1 cup (250 ml) Italian tomato passata (or 1 cup (250 ml) puréed canned tomatoes, plus1 tablespoon tomato paste)

1 teaspoon olive oil



1 tablespoon chopped fresh basil

(See image, rear)

1 Preheat the oven to 450°F (230°C). Grease a large baking sheet. On a surfacesprinkled with cornmeal, roll out the dough to a 12-inch (30-cm) circle, then place iton the baking sheet.

2 For the pizza sauce, combine all the ingredients together. Spread the sauce over the

stretched dough, leaving a border around the edge. Top with the sundried tomatoes.Bake for 12 to 15 minutes, or until the crust is lightly browned. Remove from oven andimmediately top with arugula. Let sit for 5 minutes, then slice and serve.


SHAVED ASPARAGUS AND ROASTED TOMATOTARTINE

Tartine is just a fancy word for an open sandwich, but eating ribbons of

raw asparagus makes me feel oh-so-fancy, so I’m embracing tartine.

Prep: 5 mins | Cook: 15 mins 1½ cups (225 g) cherry or grape tomatoes on the vine


2 small, ripe avocados

wedge of lemon

6 asparagus spears

4 slices good, crusty sourdough bread

sea salt

1 Preheat the oven to 400°F (200°C). Separate the tomatoes into clusters of three orfour by snipping the vines carefully with kitchen scissors. Place them in a roastingpan, drizzle with olive oil, and sprinkle with a generous pinch of sea salt. Roast in theoven for 10 to 15 minutes, or until they collapse. Remove and cool to roomtemperature.

2 Scoop the flesh from the avocados into a bowl and mash gently with a fork.Squeeze the wedge of lemon over the top and mash again to keep it from browning.

3 Snap the woody ends off the asparagus spears, then, using a vegetable peeler,carefully shave the asparagus into ribbons.

4 To assemble, toast the bread slices. Spread each slice with avocado, top withasparagus ribbons and roasted tomatoes, and serve immediately.

GREEN TIP: Slice the tartine into smaller portions for an appetizer.

CALORIES (PER SERVING) 515PROTEIN 15.6 gTOTAL FAT 20.3 gSATURATED FAT 3.6 gCARBOHYDRATES 71.2 gDIETARY FIBER 12.9 gSUGARS 7.3 gVITAMINS C, K

QUICK COUSCOUS WITH SUMMER SQUASH ANDTURNIP GREENS

This dish goes from ingredients to table in 15 minutes. Not only is it awonderful way to incorporate zucchini when it’s overflowing from the

garden, but it’s so quick and easy, too. I like to serve it family-style fromthe skillet it was prepared in; it’s rather pretty with almonds and fresh dill

on top.

Prep: 5 mins | Cook: 15 mins 1 tablespoon olive oil

½ cup (75 g) onion, diced

1 medium zucchini, cubed

1 crookneck squash (or an extra zucchini), cubed

2 cups (80 g) turnip greens, chopped


¼ teaspoon dried thyme


2 cups (360 g) couscous

¼ cup (40 g) almonds

sprigs of fresh dill

(See image, rear)

1 Heat the oil in a large skillet with a tight-fitting lid. Add the onion and sauté for 3to 4 minutes. Add the zucchini, squash, and greens, along with the dried herbs, andcook for 5 to 7 minutes, stirring occasionally, until the squash is fork-tender and thegreens have wilted.

2 Meanwhile, in a small pan, bring the broth to a boil. Add the couscous to thevegetables and stir to mix. Carefully and slowly, add the hot broth to the skillet, stiragain, then cover and remove from the heat. Allow to steam for 5 to 6 minutes, untilthe couscous is tender and all the liquid has been absorbed, then uncover, sprinkle thealmonds and dill over the top, and serve.

CALORIES (PER SERVING) 378PROTEIN 14.5 gTOTAL FAT 8.2 gSATURATED FAT 1 gCARBOHYDRATES 60.9 gDIETARY FIBER 6.3 gSUGARS 2.8 gVITAMINS A, B6

STUFFED BAKED SWEET POTATOES WITHBROCCOLI, SWISS CHARD, AND HUMMUS

Forget a white-fleshed baked potato with sour cream—this healthy

version is ten times better for you and your taste buds! Thanks to thegreens, it’s loaded with vitamins A, C, and K.

Prep: 10 mins | Cook: 60 mins 2 sweet potatoes

2 cups (70 g) Swiss chard leaves


1 tablespoon minced fresh ginger


juice of ½ lime

⅔ cup hummus (or use your favorite chickpea hummus)

1 Preheat the oven to 400°F (200°C). Skewer the potatoes with a fork several timesand place in a suitable baking dish. Bake for an hour, or until fork-tender. Removefrom the oven and allow to cool for 5 minutes before slicing carefully down themiddle, keeping the potatoes intact. Score and mash the insides of the potatoes gentlywith a fork, keeping their shape.

2 Stack the chard leaves and roll them into a tight cigar. Slice thinly, so that you endup with long, thin ribbons of greens. Set aside.

3 In a medium saucepan, heat the oil and add the minced ginger, cooking for 1 to 2minutes until fragrant. Add the broccoli and sauté for 2 minutes until bright green.Cover with a lid and steam in the pan for 3 to 5 minutes, or until fork-tender. Removelid, add the chopped chard and lime juice, and cook uncovered for 2 to 3 minutes, untilthe leaves are wilted.

4 Pile the potatoes high with the chard, broccoli, and hummus. Serve with hot sauceon the side for those who like it spicy.


CHICKPEA AND FENNEL CURRY ON A BED OFFRESH WATERCRESS

Fresh, peppery watercress fits right at home with a bowl of peanut curry.




2 tablespoons Thai red curry paste

1 bulb fennel, fronds removed, cored and sliced

1 x 15 oz (425 g) can chickpeas, drained and rinsed

1 x 14 oz (400 g) can coconut milk

3 tablespoons natural peanut butter

6–8 cups (210–280 g) watercress, roots and stems removed

sea salt

cooked rice, to serve

fresh cilantro, to serve

1 In a large skillet, heat the coconut oil. Add the onion and sauté for 3 to 4 minutes,then add the ginger and curry paste and stir while it cooks for another 1 to 2 minutes,until fragrant.

2 Add the fennel, chickpeas, and coconut milk. Increase the heat and bring the mixtureto a boil. Reduce heat to low, cover, and simmer for 10 minutes.

3 Place the peanut butter in a bowl. Carefully ladle out a ½ cup (120 ml) of coconutmilk from the pan and add it to the peanut butter, stirring until smooth. Add this to thecurry and stir well. Simmer uncovered for 5 minutes until heated through, then seasonto taste with salt.

4 To serve, scoop a cup of cooked rice into each bowl, divide the watercress evenlybetween the bowls and ladle hot curry over the top. Garnish with fresh cilantro andenjoy.


FRENCH LENTILS WITH ASPARAGUS ANDSHALLOTS

This dish makes for a light yet hearty main when served alongside a leafysalad and some crusty bread. If French lentils aren’t available, brown or

green lentils can be substituted.

Prep: 10 mins | Cook: 30 mins 1 cup (200 g) French lentils

3 cups (750 ml) water


3 to 4 small shallots, skins removed and thinly sliced

juice of 1 lemon

1 bunch (about 12 oz (350 g)) asparagus, woody ends removed


1 avocado, sliced, to serve

lemon wedges, to serve

1 Rinse the lentils well under running water. In a small pan, bring the lentils andwater to a rolling boil, stir, reduce heat, and simmer for 25 to 30 minutes, or until thelentils are tender. Season the lentils with a few pinches of salt. Drain off anyremaining liquid and set aside.

2 Meanwhile, heat the olive oil in a large skillet. Add the shallots and cook overmedium-low heat for 15 minutes, stirring frequently.

3 Raise the heat to medium-high and add the lemon juice and asparagus. Cook for 5to 7 minutes, until the asparagus brightens and is easily pierced with a fork. Add thecooked lentils to the pan, season to taste, and heat through.

4 Serve warm, topped with sliced avocado and lemon wedges.


DECONSTRUCTED SUSHI BOWL

I love sushi, and I love making it at home, but sometimes I can’t be

bothered taking the time to roll it. Enter the Deconstructed Sushi Bowl—it’s all the yummy stuff from a cucumber-avocado roll, in a bowl.

Prep: 45 mins | Cook: 12 to 15 mins 1 cup (200 g) short grain brown rice

1 sheet toasted nori

½ x 16 oz (454 g) pack extra-firm tofu

2 teaspoons olive oil

½ teaspoon powdered ginger

1 teaspoon garlic powder

⅛ teaspoon sea salt

⅛ teaspoon freshly ground black pepper

⅓ cucumber, seeded and chopped

1 ripe avocado, sliced

1 tablespoon toasted sesame seeds

pickled ginger, to serve

wasabi, to serve

tamari, to serve

(See image, rear)

1 Prepare the rice according to the packet directions. Slice the nori into thinmatchstick-sized strips.

2 Preheat the oven to 375°F (190°C). To prepare the tofu, wrap it in a clean teatowel and gently press the water out of it, either by hand or by placing it on a plate andweighing it down with a cast-iron pan or a few books. After around 15 minutes, sliceit into bite-sized cubes, toss in the olive oil, and sprinkle with powdered ginger, garlicpowder, salt, and pepper. Spread out on a baking sheet lined with parchment paperand cook for 12 to 15 minutes, until browned.

3 Divide the rice between two bowls and pile on the cucumber, avocado, nori, andtofu. Sprinkle with toasted sesame seeds and serve with pickled ginger, wasabi, andtamari on the side.

CALORIES (PER SERVING) 638PROTEIN 21 gTOTAL FAT 25.1 gSATURATED FAT 3.5 gCARBOHYDRATES 86.9 gDIETARY FIBER 14.3 gSUGARS 4.6 gVITAMINS C, K

BUTTERNUT SQUASH AND MILLET SALAD BOWLWITH CHICKPEA CROUTONS

Some salads deserve to be served as an entrée. All it takes is a big portion

and lots of ingredients to make a meal of it. Wait until you taste thechickpea croutons—aside from the fresh greens, they might just be my

favorite part!

Prep: 10 mins | Cook: 55 mins 1 cup (250 ml) water

½ cup (100 g) millet

2 cups (400 g) butternut squash, peeled and cubed

1 tablespoon coconut oil, melted

½ teaspoon smoked paprika

1 x 15 oz (425 g) can chickpeas, drained and rinsed


1 tablespoon tamari

½ teaspoon garlic powder

1 head radicchio

1 head butter lettuce (or Bibb lettuce)

sea salt

1 batch of Miso Tahini Dressing

(See image, front)

1 Bring the water to a boil in a medium saucepan, add a pinch of salt and the millet,and stir. Cover the pot with a tight-fitting lid and simmer for 20 minutes over a lowheat. Remove from the heat and fluff with a fork. All of the water should have beenabsorbed and the millet will be tender.

2 Meanwhile, preheat the oven to 425°F (220°C). Toss the butternut squash with thecoconut oil and sprinkle with smoked paprika. Spread out in a glass baking dish andbake for 25 to 35 minutes, stirring halfway through, until tender and starting to brown.Remove from the oven and leave to cool.

3 Lower the oven temperature to 375°F (190°C). Toss the chickpeas in a bowl withthe olive oil, tamari, and garlic powder, then spread out on a baking sheet lined withparchment. Cook in the oven for 15 to 20 minutes, stirring every 5 minutes, untilbrowned and beginning to crisp up. Remove from the oven; the chickpeas willcontinue to crisp as they cool.

4 Chop or tear the radicchio and butter lettuce. Toss with the millet and dressing,then top with the roasted squash and chickpea croutons.

GREEN TIP: No butter or Bibb lettuce? No worries! Use whatever salad greens arefresh and in season: oak leaf, romaine, baby spinach, and even massaged kale wouldall be amazing.


SWEET POTATO AND GREENS BURGER

These burgers are really tender and yummy, and a favorite with kids andadults alike. I usually make them with beet greens, but any leafy greenwill work well. They are a little too delicate to hold up over direct heat,but you could cook them on a well-oiled cast-iron pan on the barbecue.

Prep: 40 mins | Cook: 100 mins 1 large sweet potato

1 cup (170 g) cooked pinto beans (drained and rinsed, if canned)

1 cup (40 g) greens (beet greens, radish greens, turnip greens, chard, etc.), chopped


½ cup (45 g) rolled oats

1½ teaspoons vegan Worcestershire sauce

1 teaspoon umeboshi vinegar



juice of 1 lemon


4 burger buns, to serve

sprouts or fresh arugula, to serve

1 Preheat the oven to 400°F (200°C). Skewer the potato with a fork several timesand place in a suitable dish. Bake for an hour, or until fork-tender. Remove from theoven and allow to cool for 5 minutes before peeling and mashing the potato in a largebowl.

2 Add the pinto beans to the bowl and mash them in too, then add the greens, onions,oats, Worcestershire sauce, umeboshi vinegar, and seasoning, and mix to combine.Refrigerate for 30 minutes.

3 Reheat the oven to 400°F (200°C). Form the mixture into four patties, place on abaking sheet, and cook for 20 minutes, then flip over and bake for another 15 minutes.If desired, you can then pan fry them for 2 to 3 minutes on each side.

4 Whisk together the tahini, tamari, lemon juice, and a pinch of sea salt until smooth.Thin out with a little water to the desired consistency, if necessary. Serve the burgerson the buns, topped with the lemon tahini sauce and sprouts or arugula.

CALORIES (PER SERVING) 356PROTEIN 15.5 gTOTAL FAT 7.3 gSATURATED FAT 1.3 gCARBOHYDRATES 60.4 gDIETARY FIBER 11.9 g

SUGARS 8.2 gVITAMINS A

CREAMY SPINACH CURRY WITH TOFU PANEER

This flavorful curry is a cinch to make, and the tofu does a great job of

standing in for paneer, with its mild taste and texture. To spice things upa bit, increase the cayenne pepper and try adding 2 cups (about 30 g) of

arugula to the mix.

Prep: 10 mins | Cook: 20 mins 1 lb (450 g) spinach

4 tablespoons vegetable oil

1 tablespoon cumin seeds



1 teaspoon turmeric

½ teaspoon cayenne pepper

2 teaspoons sea salt

1 x 28 oz (800 g) can whole tomatoes, puréed

½ x 12 oz (350 g) pack tofu, cut into 1-inch (2.5-cm) cubes

1 cup (250 ml) full-fat coconut milk

cooked brown basmati rice, to serve

1 Wash the spinach and trim the ends. Cut the stems in half and the leaves into 2-inch(5-cm) pieces. Set aside.

2 Heat the oil in a large pan. Add the cumin seeds and allow them to sizzle for 30seconds. Add the rest of the spices, salt, tomatoes, and tofu. Stir, reduce heat to low,cover, and let simmer for 10 minutes.

3 Add the coconut milk and spinach stems, increase heat to medium, and continue tocook for another 5 to 6 minutes, until the stems are tender. Then add the spinach greensand cook for a final 3 minutes, until wilted. Serve alongside brown basmati rice.

GREEN TIP: This recipe calls for 1lb (450 g) spinach—most bunches of spinach atthe grocery store are this size, so it makes shopping easy.

CALORIES (PER SERVING) 349PROTEIN 9.9 gTOTAL FAT 28.3 gSATURATED FAT 14.2 gCARBOHYDRATES 16.8 gDIETARY FIBER 5.1 gSUGARS 7 gVITAMINS A, C

COLLARD AND QUINOA “CABBAGE ROLLS”

I can’t say that traditional cabbage rolls were ever my cup of tea, but I

love this collard and quinoa version. They are awesome on a coldwinter’s night.

Prep: 10 mins | Cook: 55 mins 8 large collard leaves



1¼ cups (210 g) quinoa

1 large carrot, diced



2½ cups (625 ml) vegetable broth


1 x 14 oz (400 g) can whole or diced tomatoes, puréed

¼ teaspoon chili flakes

pinch of sea salt

(See image, rear)

1 Prepare the collard leaves. Turn them over to expose their backs. Carefully run asharp knife along the tough stem, removing most of it. Trim the remaining stembottoms. Place the leaves in a pot of boiling water for 1 minute, then remove and placethem in an iced water bath for 1 minute, blanching them. Pat them dry on a tea toweland set aside.

2 In a medium pan, heat 1 tablespoon of oil. Add the garlic and sauté for 1 to 2

minutes, stirring so that it doesn’t burn. Add the quinoa, carrot, and herbs and mix tocoat in the oil. Cook for another minute, then add the broth and bring to a boil. Reduceheat, cover, and simmer for 15 minutes, until all the liquid has been absorbed. Removefrom heat and let sit for 5 minutes, then fluff with a fork.

3 Heat the remaining oil in a small pan. Add the onion and sauté until softened andtranslucent, about 5 minutes. Add the tomatoes, chili flakes, and salt and simmer overa medium-low heat for 10 minutes.

4 Preheat the oven to 350°F (180°C). Add half the tomato sauce to an 8 x 8-inch (20x 20-cm) baking dish. Lay out a collard leaf and add about ⅓ cup of quinoa filling tojust below the middle. Fold in the sides on top of the quinoa, then roll up like aburrito. Place seam-down in the baking dish. Repeat with the other collard leaves,then pour the remaining tomato sauce over the top. Bake for 25 minutes and serve.


ROMAINE TACOS WITH SOUTHWEST QUINOA

Romaine leaves make the perfect taco shell—with their crisp leaves and

crunchy middle rib, they are already shaped to be filled. This cumin-scented quinoa is the perfect filling, too.

Prep: 10 mins | Cook: 20 mins 1 cup (170 g) quinoa

1 cup (250 ml) water

1 cup (250 ml) vegetable broth

1 teaspoon cumin seeds

2 cups (300 g) sweet potato, peeled and cubed



¼ cup (10 g) cilantro, chopped

4–6 romaine leaves

avocado slices, to serve

salsa, to serve

lime wedges, to serve

(See image, front)

1 Combine the quinoa, water, broth, and cumin seeds in a medium pan and bring to aboil. Reduce the heat, cover, and simmer for 15 minutes, until all the liquid has beenabsorbed. Remove from the heat and let rest for 5 minutes. Fluff the quinoa with afork.

2 Meanwhile, steam the sweet potato cubes until fork-tender, about 10 minutes. Addthe sweet potato, beans, onions, and cilantro to the quinoa and stir to combine.

3 To serve, divide the mixture between the romaine taco shells and top withavocado, salsa, and a squeeze of fresh lime.


SAMOSA BURRITOS WITH PEAS

Why make samosas when you can make samosa burritos and fill themwith good-for-you green things? This is my kind of epicurean fusion.

For a gluten-free option, use gluten-free or collard wraps.

Prep: 10 mins | Cook: 35 mins 3 cups (450 g) potato, peeled and chopped into 1-inch (2.5-cm) pieces

1 cup (130 g) carrot, diced

1⅓ cups (190 g) fresh or frozen green peas

2 tablespoons vegetable oil, plus extra for frying

1 tablespoon cumin seeds

1 tablespoon fenugreek seeds


½ teaspoon amchoor powder (optional)

1 teaspoon sea salt


1 cup (45 g) cilantro, chopped

4 tortillas (10-inch (25-cm))

mango chutney (optional), to serve

lime pickle (optional), to serve

1 Bring a large pan of salted water to a boil, add the potatoes, and boil for 10minutes. With 4 minutes of cooking time remaining, add the carrots to the pan, andwith 1 minute remaining, add the peas. Drain the vegetables into a colander.

2 In a medium skillet or frying pan, heat the oil. Add the cumin and fenugreek seedsand cook for 1 minute in the hot oil, then add the rest of the spices and the salt and stir.Add the onion and sauté for 3 to 4 minutes, until softened. Add the potatoes, peas,carrots, and cilantro to the spices and stir well, mashing gently with the back of thespatula. Cook the mixture for 5 to 6 minutes, until well cooked through, then removefrom the heat and allow to cool until you can work with it, about 10 minutes.

3 Scoop a quarter of the potato mixture into a tortilla. Fold in the sides, and then rollup from the bottom, tucking in the edges. Lay seam-down so it doesn’t unroll. Repeatwith the remaining tortillas.

4 Wipe out the frying pan with a paper towel and heat 1 teaspoon of vegetable oil.Place the burritos in the pan, seam-down, and cook for 2 minutes. Flip them over andsear the tops for 2 minutes, until crispy and golden brown on both sides. Serve withthe chutney and pickle, if desired.

CALORIES (PER SERVING) 303PROTEIN 7.9 gTOTAL FAT 10.7 gSATURATED FAT 2 gCARBOHYDRATES 46.1 gDIETARY FIBER 9.2 gSUGARS 6.9 gVITAMINS A, B6, C

KALE AND KABOCHA ENCHILADAS VERDE

I’ve never met a vegan enchilada I didn’t like, and these are no

exception. For a gluten-free option, use gluten-free or collard wraps.

Prep: 15 mins | Cook: 90 mins 1 small kabocha squash

4 teaspoons coconut oil

2 cups (140 g) kale leaves, stems removed




sea salt

8 whole wheat tortillas (6-inch)

¼ cup vegan cheese shreds (optional)

FOR THE ENCHILADA VERDE SAUCE3 cups (450 g) fresh tomatillos

½ cup (75 g) onion, diced


1 jalapeño pepper, seeds and membranes removed, chopped

¼ cup (10 g) fresh cilantro, finely chopped

1 Preheat the oven to 350°F (180°C). Slice the squash in half from top to bottom.Scoop out the seeds and stringy bits, then place the halves, cut-side up, in a bakingdish filled with ¼ inch (0.5-cm) water. Add 1 teaspoon coconut oil to the seed cavityof each half and bake until fork-tender, about 45 minutes. Set aside to cool, thenremove the flesh and cube. Stack the kale leaves and slice them into ribbons.

2 Heat the remaining oil in a large pan. Sauté the onions until translucent. Add thekale, black beans, squash, and cumin. Continue to cook for 5 minutes, until the kale iscooked down and tender, then season to taste with salt and remove from the heat tocool.

3 For the sauce, peel and quarter the tomatillos. Put the tomatillos, onion, and brothin a medium saucepan and simmer, covered, for 15 minutes, until the tomatillos aretender. Remove the tomatillos and most of the onion with a slotted spoon and puréethem in a blender or food processor. Return the purée to the pot of broth, add thejalapeño and cilantro, increase the heat to bring the mixture to a boil, then cook untilthe sauce has thickened and reduced to about 2 cups.

4 Reheat the oven to 350°F (180°C). Spoon ½ cup of the enchilada sauce into a 9 x13-inch (23 x 33-cm) baking dish. Add ½ cup of the kale and kabocha mixture to atortilla and roll it up. Place it seam-down in the dish and repeat with the remainingtortillas. Spoon the rest of the enchilada sauce over the rolled tortillas. If using,sprinkle with cheese shreds. Place in the oven and bake for 25 minutes.

GREEN TIP: Save time by cubing the squash and steaming it for 15 minutes, or untiltender. And instead of making your own sauce, use a 16 oz jar of salsa verde.

CALORIES (PER SERVING) 521PROTEIN 20.4 gTOTAL FAT 10 gSATURATED FAT 4.3 gCARBOHYDRATES 92.1 gDIETARY FIBER 17.3 gSUGARS 11.7 gVITAMINS A, B6, C

RAPINI À LA PUTTANESCA

Make a change on pasta night by serving a bold sauce over greens

instead. Each serving is made up of a half bunch of rapini, so this dish isa triple treat—healthy, green, and filling.


1 onion, finely diced

1 x 28 oz (800 g) can whole or diced tomatoes, puréed


½ cup (50 g) kalamata olives, chopped

⅓ cup (20 g) sundried tomatoes in oil, sliced

2 tablespoons capers

2 bunches rapini

2 cloves garlic, peeled and crushed

pinch of dried chili flakes (optional)

¾ cup (190 ml) vegetable broth


1 In a large pan, heat 1 tablespoon of olive oil, add the onions and sauté for 5minutes, until translucent. Add the tomatoes and wine and simmer while stirring for 2minutes. Add the olives, sundried tomatoes, and capers. Reduce heat, and cook at justbelow a simmer for 15 to 20 minutes, until the sauce has thickened. Season to taste.

2 Meanwhile, wash the rapini and trim the bottom half of the stems. Shake or spin offthe excess water. Heat the remaining olive oil in a large skillet with a lid. Add thegarlic and chili flakes and cook for 2 to 3 minutes. Then add the rapini, turning it withtongs and adding more as it wilts and creates more room in the pan. Once all the rapiniis in the pan, sprinkle with a generous pinch of sea salt. Add the broth and increase theheat, bringing the liquid to a simmer. Cover the pan and cook the greens for 6 to 8minutes, until tender and cooked through.

3 To serve, arrange the greens on a large serving platter or individual plates. Try toleave as much of the cooking liquid behind in the pan as possible. Spoon the tomatosauce over the top and serve.


SPINACH AND MUSHROOM GALETTE

A galette is a rustic, free-form French pie. They can be sweet, but asavory galette is a great dish to have in your repertoire. Don’t let thehomemade pastry intimidate you—it’s so easy, and since rustic is the

name of the game, it needn’t be perfect either.

Prep: 30 mins | Cook: 30 mins 1 cup (125 g) whole wheat flour

¼ cup (30 g) all-purpose flour

¼ cup (60 ml) coconut oil

½ cup (125 ml) iced water

2 portobello mushrooms

2 tablespoons, plus 1½ teaspoons olive oil

1 large clove garlic, minced

6–8 cremini mushrooms

1 teaspoon fresh thyme leaves


1 cup (240 g) firm tofu

3 teaspoons lemon juice

1 teaspoon nutritional yeast

¼ teaspoon garlic powder


1 Make the pastry. In a large bowl, mix together the flours and ½ teaspoon salt. Usinga pastry cutter or your fingers, work the coconut oil into the flour, leaving small lumps.Sprinkle over the water and work until the dough just comes together. Roll into a ball,wrap in plastic wrap, and refrigerate for 20 minutes.

2 Remove the stems and black gills from the portobello mushrooms and slice intolong pieces, ½ inch (1-cm) thick. Heat 2 tablespoons oil in a large pan over mediumheat, add the garlic, and sauté until fragrant, about 1 minute. Add all the mushroomsand a generous pinch of sea salt and cook, stirring occasionally, for 15 to 20 minutes,until the mushrooms release their juices and the juices evaporate. Remove the panfrom the heat, sprinkle with thyme, and set aside.

3 Meanwhile, steam the spinach lightly, for 30 seconds to 1 minute, until partiallywilted but still holding a little structure. Leave to cool.

4 Place the tofu, lemon juice, 1½ teaspoons olive oil, nutritional yeast, and garlicpowder in a food processor, and process until fairly smooth. Season to taste with saltand pepper, then transfer to a bowl. Add the spinach and fold in by hand.

5 Preheat the oven to 400°F (200°C). On a piece of parchment paper, roll out thepastry to a 12-inch (30-cm) round. Transfer the pastry and parchment onto a bakingsheet and spread the spinach-tofu mixture over, leaving a 2-inch (5-cm) border allaround the perimeter. Top with the sautéed mushrooms, again leaving a border. Gentlyfold the extra pastry up and onto the toppings, pleating as you move around the outside.

6 Bake in the oven for 30 to 35 minutes, until the edges of the pastry are goldenbrown. Remove from the oven and let sit for 5 minutes before slicing and serving.

CALORIES (PER SERVING) 266PROTEIN 7.5 gTOTAL FAT 17.1 gSATURATED FAT 9.1 gCARBOHYDRATES 22.8 gDIETARY FIBER 1.9 gSUGARS 0.9 gVITAMINS A

MOROCCAN TAGINE WITH APRICOT COUSCOUS

Tagines are Moroccan stews named for the gorgeous clay pots in whichthey’re traditionally cooked. I don’t own one, but I didn’t let that hold

me back from creating this flavorful dish that is loaded with greenveggies and accented with cinnamon and raisins. For a gluten-free

option, serve with millet in place of couscous.


1 medium onion, diced


1 tablespoon harissa

1 cinnamon stick

1 teaspoon cumin seeds

½ teaspoon smoked paprika

1 x 14 oz (400 g) can diced tomatoes

⅔ cup (110 g) canned chickpeas, drained and rinsed

1 carrot, chopped

1 zucchini, chopped


1 cup (150 g) green beans, chopped

1 rib celery, chopped

⅓ cup (50 g) peas

⅓ cup (50 g) raisins

1½ cups (375 ml) water

1 cup (180 g) couscous

6 unsulfured apricots, cut into small pieces

¼ teaspoon cinnamon

sea salt

handful of fresh cilantro, chopped, to serve

2 tablespoons sliced almonds, to serve

1 Heat the oil over medium-high heat in a large skillet with a tight-fitting lid. Add theonion, ginger, and harissa and cook while stirring for 2 to 3 minutes. Add thecinnamon stick, cumin seeds, paprika, and tomatoes. Stir well and bring to a boil, thenadd the chickpeas, vegetables, and raisins and stir.

2 Reduce heat to low, then cover and leave things to simmer for 15 minutes, or untilthe vegetables are tender. Season to taste with salt.

3 Meanwhile, bring the water to a boil in a small pan. Stir in the couscous, apricots,and cinnamon, then immediately remove from heat, cover, and let sit for 5 to 6minutes. Fluff with a fork.

4 Divide the apricot couscous between four plates and top with the tagine, fresh

cilantro, and sliced almonds.


CHOCOLATE-DIPPED KALE CHIPS

Instead of the usual savory kale chips, mix things up with a raw

chocolate coating.

Prep: 15 mins | Cook: 45 to 60 mins 1 bunch kale (about 6½ cups/450 g)

5 tablespoons coconut oil, melted

1 teaspoon pure vanilla extract

3 tablespoons agave nectar

¼ cup (30 g), plus 2 tablespoons raw cacao powder

2 tablespoons chia seeds

3 tablespoons shredded unsweetened coconut

(See image, rear)

1 Preheat the oven to 225°F (110°C). Line two cookie sheets with parchment paper.

2 Wash the kale and, using a sharp knife, cut out the tough rib. Stack the leaves andcut into large chip-sized pieces. Pat dry and set aside.

3 In a large bowl, combine the coconut oil, vanilla, and agave. Whisk in the cacaopowder, making sure there are no lumps. Fold in the chia seeds and the coconut.

4 Add the kale to the chocolate mixture and toss well so that all the leaves arecoated. Spread the kale out on the two cookie sheets, ensuring it is in a single layer.

5 Bake for 45 to 60 minutes with the oven door open a crack. Gently rearrange thekale after 30 minutes of cooking time and rotate the cookie sheets to ensure evenbaking. Keep a close eye on them to ensure they don’t burn. Remove from the oven and

allow to cool before serving.


SECRET INGREDIENT BROWNIES

Moist, dense, chewy brownies made with . . . spinach!

Prep: 10 mins | Cook: 35 mins 3 cups (90 g) loosely-packed spinach leaves

¾ cup (190 ml) non-dairy milk

1¼ cups (250 g) unrefined cane sugar


1⅓ cups (165 g) whole wheat flour

½ cup (60 g) cocoa powder

1 teaspoon baking powder

¼ teaspoon salt

½ cup (75 g) non-dairy chocolate chips

(See image, front)

1 Preheat the oven to 350°F (180°C). Spray or grease an 8 x 8-inch (20 x 20-cm)baking pan.

2 Combine the spinach and milk in a food processor and blend until smooth. Emptyinto a bowl and whisk in the sugar and coconut oil.

3 In a separate bowl, sift together the flour, cocoa powder, baking powder, and salt.Add this to the wet ingredients, stirring until you have a thick batter. Fold in thechocolate chips.

4 Spread the batter into the prepared pan and bake for 35 minutes, or until a toothpickinserted into the edge of a brownie comes out clean; it’s fine if it’s still slightly moistin the center. Leave to cool, then serve.

CALORIES (PER SERVING) 167PROTEIN 2.3 gTOTAL FAT 6.1 gSATURATED FAT 4.9 gCARBOHYDRATES 29.1 gDIETARY FIBER 1.5 gSUGARS 18.6 gVITAMINS A, K

CHOCOLATE HAZELNUT AVOCADO TORTE

A beautiful raw torte that is rich, chocolatey, and full of heart-healthy fats

from the hazelnuts and avocado.

Prep: 20 mins | Cook: 15 mins 1 cup (150 g), plus 1 tablespoon hazelnuts

1 cup (180 g) medjool dates, pitted

¼ cup (30 g), plus 2 tablespoons cocoa powder

2 large or 3 small avocados

pinch of sea salt


¼ cup (35 g) non-dairy chocolate chips


2 Place 1 cup (150 g) hazelnuts on a baking sheet and toast them in the oven for 10minutes. Let them cool, then place inside a clean tea towel folded over onto itself andrub the skins off.

3 Place the nuts in a food processor and pulse them into a coarse meal. Add the datesand 2 tablespoons of cocoa powder and process until the mixture reaches a sticky,crumbly texture. When pinched between two fingers it should stick together—if itdoesn’t it’s too dry, so add a tablespoon of water and try again. Press the mixturedown into a 9-inch (23-cm) tart pan with a removable base. (A springform pan oreven a pie plate could be used here, although the presentation won’t be quite asimpressive.)

4 Prepare the filling by placing the remaining cocoa powder, avocado flesh, salt, andsyrup in a food processor and process until smooth. Spoon the chocolate avocadofilling into the crust and smooth with a spatula or the back of a spoon.

5 Melt the chocolate chips in a double boiler or in the microwave and drizzle on top.Chop the remaining tablespoon of hazelnuts and sprinkle on top. Refrigerate for 1hour, or until ready to serve.

CALORIES (PER SERVING) 220PROTEIN 3.4 gTOTAL FAT 13.9 gSATURATED FAT 2.8 gCARBOHYDRATES 26.1 gDIETARY FIBER 5.7 gSUGARS 17.4 gVITAMINS E, K

SPINACH GINGER COOKIES

This recipe is a spin on the popular Molasses and Ginger Cookies sold inmy bakeshop, with a dose of greens, of course. The spinach purée addsmoisture, making for a more tender cookie. Kale works really well too if

you are out of spinach.

Prep: 10 mins | Cook: 15 mins 1 cup (125 g) spelt or whole wheat flour


½ cup (100 g) unrefined cane sugar, plus 2 tablespoons for rolling

1 tablespoon ground ginger


pinch of ground cloves




1 cup (30 g) spinach, leaves and stems


¼ cup (60 ml) canola oil

¼ cup (60 ml) molasses

(See image, front)


2 In a large bowl, sift together the flours, sugar, spices, baking powder, baking soda,and salt and stir to combine.

3 Place the spinach, water, and oil in a food processor and blend to a purée. Stir inthe molasses. Add the wet ingredients to the dry ingredients and mix well.

4 Scoop the cookie dough out by the tablespoon and roll into balls with damp hands.Roll the balls in the cane sugar and then flatten them with the bottom of a cup or yourhand and lay on the baking sheet. Bake for 13 to 15 minutes, until the edges of thecookies are firm. Cool on the baking sheet for 5 minutes before transferring to a wirerack to finish cooling.

CALORIES (PER SERVING) 91PROTEIN 1.3 gTOTAL FAT 2.4 gSATURATED FAT 0 gCARBOHYDRATES 16.8 gDIETARY FIBER 0.8 gSUGARS 8.2 gVITAMINS A

ZUCCHINI OATMEAL COOKIES

These were inspired by a healthy breakfast cookie I baked for my one-year-old son. For my palate they needed sugar and a little more spice,

and voilà—these zucchini cookies were born.

Prep: 10 mins | Cook: 18 mins 1 tablespoon chia seeds

4 tablespoons water


1 cup (200 g) brown sugar

1 cup (125 g) whole wheat flour



¼ teaspoon nutmeg

1⅓ cups (120 g) rolled oats

1 cup (120 g) grated zucchini

¼ cup (40 g) raisins (optional)

(See image, rear)


2 Mix the chia seeds with 3 tablespoons water and leave to rest for 5 minutes until itbecomes a gel.

3 In a bowl, cream together the butter and sugar. Add the chia gel and the remainingtablespoon of water and mix well.

4 Add the flour, baking powder, cinnamon, and nutmeg and mix well. Stir in the oats.Fold in the zucchini and raisins, if using.

5 Drop giant spoonfuls onto the baking sheet and flatten just a little. Bake for 16 to 18minutes, or until the cookies have browned slightly on top and no longer look “wet.”Transfer to a wire rack to cool.

CALORIES (PER SERVING) 125PROTEIN 2 gTOTAL FAT 2.1 gSATURATED FAT 0 gCARBOHYDRATES 25.3 gDIETARY FIBER 1.3 gSUGARS 13.7 gVITAMINS C

AVOCADO AND KIWI FROSTED BIRTHDAY CAKE

This is a simple little cake that I baked for my son’s first birthday. It isabsolutely delicious—although he was far more interested in the kiwi

fruit topping!

Prep: 10 mins | Cook: 40 mins ¾ cup (190 ml) almond milk

1 teaspoon apple cider vinegar

⅓ cup (85 ml) vegetable or canola oil

⅔ cup (170 ml) maple syrup

1⅔ cups (210 g) all-purpose flour



¼ teaspoon fine sea salt

FOR THE FROSTING2 large ripe avocados

juice of ½ lime

2 tablespoons agave nectar

2 kiwis, peeled and sliced

1 Preheat the oven to 325°F (160°C). Lightly grease and flour two 6-inch (15-cm)cake pans and set aside.

2 Whisk together the almond milk and vinegar and leave to curdle for a minute ortwo. Then add the oil and maple syrup and stir to combine.

3 Sift in the dry ingredients and whisk until incorporated and no lumps remain.

4 Divide the batter between the cake pans and place them in the oven to bake for 35to 40 minutes, or until a toothpick inserted into the cakes comes out clean. Removefrom the oven and leave to cool.

5 For the frosting, scoop out the flesh of the avocados and place in a food processorwith the lime juice and agave. Process until smooth and whipped up, stopping toscrape down the sides of the bowl as needed. Taste as you go and add more agaveuntil you achieve the desired sweetness.

6 Remove the cooled cakes from the cake pans. Spread half of the frosting onto oneof the cakes, then place the other cake on top and top with the remaining frosting andthe kiwi slices. The lime juice will help to preserve the green color of the frosting, butnot for too long, so it’s best to make the frosting and assemble the cake just before youintend to serve it.

CALORIES (PER SERVING) 421PROTEIN 4.4 gTOTAL FAT 24.7 gSATURATED FAT 7.5 gCARBOHYDRATES 49.2 gDIETARY FIBER 5.3 gSUGARS 21.1 gVITAMINS C, K

COFFEE CAKE WITH GREEN GODDESSGRANOLA CRUMBLE

This cake is like your favorite muffin with crumble topping, so it’s

guaranteed to disappear in no time. It’s also the perfect way to use upthat last little bit of granola.

Prep: 10 mins | Cook: 25 mins 1½ cups (185 g) whole wheat or spelt flour

½ cup (100 g) unrefined cane sugar

1½ teaspoons baking powder

1 teaspoon cinnamon

¼ teaspoon salt

¾ cup (190 ml) almond milk

¼ cup (60 ml) vegetable oil

FOR THE TOPPING1 cup (100 g) Green Goddess Granola

⅓ cup (65 g) brown sugar

2 tablespoons whole wheat flour


1 Preheat the oven to 400°F (200°C). Lightly grease an 8 x 8-inch (20 x 20-cm) cakepan.

2 Mix together the dry ingredients. Add the milk and oil and stir to make a thickbatter. Spread into the prepared pan.

3 Mix together the topping ingredients until a sandy texture is reached. Distribute ontop of the batter and press down lightly.

4 Bake for 20 to 25 minutes, or until a toothpick inserted into the cake comes outclean. Allow to cool for 10 to 15 minutes, then slice and serve.

CALORIES (PER SERVING) 219PROTEIN 2.6 gTOTAL FAT 11 gSATURATED FAT 5.5 gCARBOHYDRATES 28.7 gDIETARY FIBER 1.2 gSUGARS 11.8 gVITAMINS A

LEMON AND PARSLEY OLIVE OIL CAKE

This cake is rich in flavor yet deliciously light. It’s bursting with lemon

and beautiful flecks of parsley throughout.

Prep: 10 mins | Cook: 50 mins 2 cups (250 g) all-purpose flour



¼ teaspoon salt

1 cup (200 g) unrefined cane sugar

¼ cup (60 ml) plain non-dairy yogurt

½ cup (125 ml) olive oil

1 tablespoon lemon zest

¼ cup (60 ml) fresh lemon juice


⅔ cup (20 g) flat-leaf parsley, stems removed and finely chopped

powdered sugar, for dusting

(See image, rear)

1 Preheat the oven to 350°F (180°C). Lightly grease and flour a 9-inch (23-cm) cakepan.

2 Sift the flour, baking soda, baking powder, and salt into a bowl and mix tocombine. Set aside.

3 In a separate bowl, mix together the sugar, yogurt, and olive oil until blended andlight. Add the lemon zest, juice, and water and mix well.

4 Make a well in the middle of the dry ingredients and add the wet ingredients. Mixgently to incorporate. Fold in the parsley.

5 Pour into the prepared cake pan and bake for 45 to 50 minutes, or until a toothpickinserted into the cake comes out clean. Allow the cake to cool for at least 30 minutesbefore removing from the pan. Invert onto a plate, dust with powdered sugar, andserve.


TRIPLE CHOCOLATE BEET GREENS CAKE

This cake is so chocolatey and delicious—it’s one of those that keeps you

reaching for just one more little sliver, until suddenly you find you’veeaten the whole thing.

Prep: 15 mins | Cook: 45 mins 1 bunch of beets (4 small beets, plus 2 cups (80 g) of greens)

½ cup (125 ml) vegetable oil

1 cup (200 g) brown sugar

⅓ cup (65 g) unrefined cane sugar


½ cup (75 g) non-dairy chocolate chips

1⅔ cups (210 g) all-purpose flour

¼ cup (30 g) cocoa powder

2 teaspoons baking powder

¼ teaspoon salt

FOR THE GANACHE½ cup (75 g) non-dairy chocolate chips

2 tablespoons coconut oil

(See image, front)

1 Preheat the oven to 350°F (180°C). Lightly grease a bundt pan and “flour” with 1 to2 teaspoons of cocoa powder.

2 Trim the beets of roots and stems. Wash and chop into 1-inch (2.5-cm) pieces.Chop the greens. Steam the beets for 10–15 minutes until fork-tender, then add thegreens and continue steaming for another 5 minutes. Transfer to a food processor and

purée until smooth, adding a tablespoon of water if needed. You should be left witharound 1⅓ cups (330 ml) of purée.

3 In a large mixing bowl, cream together the oil, sugars, and vanilla. Melt thechocolate chips in a double boiler or in the microwave. Add the melted chocolate tothe sugar, followed by the beet purée, and mix well.

4 Sift together the flour, cocoa powder, baking powder, and salt. Add this to the wetingredients and mix gently until no clumps remain. Pour the batter into the preparedbundt pan and bake for 45 minutes, or until a toothpick inserted into the cake comesout clean. Cool for 15 minutes in the pan, then invert onto a cooling rack to continuecooling.

5 For the ganache, melt the chocolate chips with the oil until smooth. Glaze the top ofthe cake with the ganache and serve.

CALORIES (PER SERVING) 344PROTEIN 3.8 gTOTAL FAT 15.8 gSATURATED FAT 6.1 gCARBOHYDRATES 50.9 gDIETARY FIBER 2.1 gSUGARS 32.4 gVITAMINS A, K

ZUCCHINI CHOCOLATE CAKE

Zucchini is an ideal vegetable for baking because of its mellow flavor,

natural sweetness, and high moisture content. No one will ever guess thismajorly rich chocolate cake is full of vegetables unless you tell them. It isso sweet on its own that it requires no icing—a little dusting of powdered

sugar is just the right finish. You and your guests will love it!

Prep: 10 mins | Cook: 60 mins 1 cup (125 g) all-purpose flour


½ cup (60 g) cocoa powder


1 teaspoon baking soda



⅔ cup (170 ml) vegetable oil

½ cup (125 ml) almond milk

1½ cups (180 g) grated zucchini

powdered sugar, for dusting

1 Preheat the oven to 350°F (180°C). Lightly grease a 6- or 8-inch (15- or 20-cm)cake pan.

2 Combine the flour, sugar, cocoa powder, baking powder, baking soda, cinnamon,and salt in a large bowl and stir.

3 Mix the oil and milk in another bowl and add to the dry ingredients. Stir until youhave a thick batter. Then fold in the zucchini.

4 Pour the batter into the pan and bake for 50 to 60 minutes, or until a toothpickinserted into the cake comes out clean.

5 Allow the cake to cool before removing from the pan, dusting with powderedsugar, and slicing.


STRAWBERRY, KIWI, AND CUCUMBER SALADWITH COCONUT WHIPPED CREAM

This fruit (and vegetable) salad is the perfect dessert for when it’s justtoo hot for baking. Cucumber is especially hydrating, and this salad isway more fun than drinking a glass of water, in my humble opinion.

Prep: 15 mins 2 cups (300 g) strawberries

3 kiwis

½ cucumber

FOR THE COCONUT WHIPPED CREAM1 can (400 ml) full-fat coconut milk

3 tablespoons powdered sugar

(See image, rear)

1 Slice the strawberries, peel and slice the kiwis, and peel, deseed, and slice thecucumber. Combine in a bowl and toss.

2 For the coconut whipped cream, refrigerate the can of coconut milk overnight, orfor at least 6 hours. Open the can, being mindful not to shake it. Scoop out the thickcream (which will have separated to the top) into a chilled metal bowl. Leave thecoconut water aside (save it for a Cherry-Kale Quencher Smoothie, here). Sift thesugar into the bowl, then using an electric beater, whip the coconut cream until itforms peaks. Use immediately or return to the fridge until ready to use. You may needto briefly re-whip it before serving.

3 Divide the fruit into parfait glasses and serve with a dollop of coconut whippedcream.

CALORIES (PER SERVING) 290PROTEIN 3 gTOTAL FAT 20.9 gSATURATED FAT 18.6 gCARBOHYDRATES 24.6 gDIETARY FIBER 7.5 gSUGARS 16.2 gVITAMINS B6, C

SWEET MASSAGED KALE AND FRUIT SALADWITH RAW CHOCOLATE SAUCE

Here is an easy and delicious way to get your greens for dessert. I love

massaged kale salads, and with a drizzle of raw chocolate sauce it feels abit like salad fondue!

Prep: 10 mins 3 cups (210 g) kale

1 teaspoon maple syrup

1 cup (125 g) raspberries

1 cup (145 g) blueberries

1 firm but ripe banana, sliced

FOR THE RAW CHOCOLATE SAUCE¼ cup (60 ml) coconut oil, melted

¼ cup (30 g) cacao powder


(See image, front)

1 Remove the stems and middle ribs from the kale leaves. Stack them and roll into acigar, then slice as thinly as possible.

2 Drizzle the maple syrup over the kale and massage until the leaves begin to soften.Divide between individual plates and top with the fruit.

3 For the raw chocolate sauce, combine all ingredients together to make a smoothsauce. Drizzle over the kale leaves and fruit and serve.


VANILLA MINT CHEESECAKE

Chocolate and mint are a delicious pairing, but vanilla and mint are

equally amazing, and this gorgeous raw cheesecake can attest to it. Thiscan be made as a cake or as mini cheesecake bars. I like to keep the bars

in the freezer and enjoy them frozen as a cool treat.

Prep: 10 mins | Chill: 120 mins 1 cup (170 g) almonds

pinch of sea salt

1 cup (180 g) dates

1½ cups (250 g) raw cashews, soaked for 4 to 6 hours

¼ cup (60 ml) agave nectar




½ cup (15 g) spinach

1 tablespoon fresh mint

1 Place the almonds and salt in a food processor and pulse until they’re ground to acoarse flour. Add the dates and blend until a sticky dough forms. Press into a 6-inch(15-cm) springform pan, or an 8 x 8-inch (20 x 20-cm) brownie pan if makingcheesecake bars. Chill in the freezer while the filling is prepared.

2 Drain and rinse the cashews. Place them in a food processor along with the agave,coconut oil, lemon juice, and vanilla. Process until smooth. Pour three-quarters of themixture into the chilled crust and spread out with a spatula.

3 To the last quarter of the mixture in the food processor, add the spinach and mintand blend until smooth. Top the vanilla filling with this mix, and again spread it out tothe edges with a spatula. Or, if you’re feeling adventurous, add the blend to thecheesecake a big spoonful at a time, then use a toothpick or chopstick to swirl itaround and achieve a marbled effect.

4 Return the cheesecake to the freezer and chill for at least 2 hours. Slice whilefrozen and then allow to thaw in the refrigerator for an hour before serving, or servestraight from the freezer if you prefer a frozen treat.

CALORIES (PER SERVING) 296PROTEIN 6.3 gTOTAL FAT 19 gSATURATED FAT 5.1 gCARBOHYDRATES 30 gDIETARY FIBER 4 gSUGARS 19.1 gVITAMINS E

CELERY AND GRAPEFRUIT GRANITA

A refreshing and palate-cleansing dessert. The celery and grapefruit are a

perfect match in this frozen treat.

Prep: 10 mins | Chill: 180 mins 2 cups (200 g) celery

1 ruby red grapefruit, peeled

¼ cup (60 ml) dandelion-infused simple syrup (see step 2 of Dandelion Mimosas)

fresh raspberries, to serve

(See image, rear)

1 Chop the celery and grapefruit into bite-sized pieces, and place on a plate in thefreezer for 1 hour.

2 Put the frozen vegetables into a food processor with the syrup and blend untilsmooth. Pour the contents into a glass baking dish and return to the freezer for 2 hours,taking it out every half hour or so to rake the mixture with a fork.

3 Divide between serving dishes and top with fresh raspberries.

CALORIES (PER SERVING) 58PROTEIN 0.5 gTOTAL FAT 0.1 gSATURATED FAT 0 gCARBOHYDRATES 14.6 g

DIETARY FIBER 1 gSUGARS 13.6 gVITAMINS A, C

CHOCOLATE AVOCADO POPS

These are a great summer treat and much healthier than the factory-made

fudge pops. For the young and the young at heart.

Prep: 20 mins | Chill: 60 mins 8 medjool dates

⅔ cup (170 ml) warm water

2 avocados

⅔ cup (170 ml), plus 2 tablespoons almond or coconut milk

4 tablespoons cocoa powder


pinch of salt

(See image, front)

1 Pit the dates and soak them in the warm water for 15 minutes. Drain, reserving thesoaking water, and add the dates to a blender or food processor along with the soakingwater and all the remaining ingredients. Blend until smooth.

2 Pour into ice pop molds and freeze until set.


CABBAGE STRUDEL

Inspired by a traditional Hungarian dish, this strudel recipe showcases the

versatility of cabbage.

Prep: 20 mins | Cook: 45 mins 3 tablespoons coconut oil, plus ¼ cup (60 ml), melted, for brushing

½ head green or red cabbage, shredded

1 apple, grated

¼ teaspoon salt

⅓ cup (65 g) unrefined cane sugar, plus 5 tablespoons for sprinkling

½ cup (80 g) raisins

4 sheets filo pastry


2 In a large saucepan, melt the 3 tablespoons of oil, then add the cabbage and sautéuntil tender, about 10 minutes. Add the apple, salt, sugar, and raisins and cook for 3 to4 minutes, until any juices have cooked off. Remove from the heat and coolcompletely, about 30 minutes.

3 Lay one sheet of filo pastry on the baking sheet. Brush with melted coconut oil andthen sprinkle with 1 tablespoon of sugar. Place a second sheet of filo on top, brushwith oil and sprinkle with sugar. Repeat with the final two sheets of filo. Spread thecooled filling lengthwise along the top layer of dough. Roll the dough away from you,tucking in the ends and laying it down on the loose end. Brush the top with oil andsprinkle with the remaining sugar.

4 Bake for 30 minutes, until the top is golden brown, then remove from the oven.Allow to cool for 10 minutes before slicing and serving.


RHUBARB AND CHARD PIE

This has got to be one of my favorite recipes. It’s a great way to keep

those red chard stems from going to waste—they look almostindistinguishable from the rhubarb once everything is cooked up. Of

course any color chard stem will fit the bill, but the brightness of the redstems is especially gorgeous.

Prep: 20 mins | Cook: 40 mins ⅓ cup (85 ml) coconut oil or (70 g) vegan butter


¼ cup (30 g) powdered sugar

FOR THE FILLING4 cups (400 g) rhubarb, chopped

2 cups (70 g) chard stems, chopped


3 tablespoons all-purpose flour

1 tablespoon cornstarch

coconut milk ice cream, to serve


2 For the shortbread crust, mix together the oil or butter, flour, and sugar with a forkor your fingers. Press into a 9-inch (23-cm) pie dish. Prick a few times with a fork.Bake for 12 minutes, then remove from the oven and allow to cool.

3 For the filling, place the rhubarb, chard stems, and sugar in a saucepan. Cook overa medium heat for 10 minutes, until the fruit has softened but still holds its shape.

4 Remove from the heat and stir in the flour and cornstarch until no lumps remain.Pour into the prepared crust and bake for 20 minutes, until the filling has firmed up.Allow to cool and serve with a generous dollop of coconut milk ice cream.


WINE-POACHED CHAYOTE “PEARS”

This dessert will have your whole house smelling wintry and festive.

And there’s nothing more festive than incorporating cinnamon, cloves,and an entire bottle of red wine into your dessert!

Prep: 5 mins | Cook: 40 mins 3 chayote squash

1 bottle red wine

1¼ cups (250 g) unrefined cane sugar

2 cinnamon sticks

2 cloves

non-dairy vanilla ice cream, to serve

1 Peel the squash. Quarter them lengthwise and remove the avocado-like seed.

2 Combine the wine and sugar in a medium-sized stock pot. Heat over medium-highheat and stir until the sugar dissolves. Add the remaining ingredients, reduce the heatand simmer until the squash pieces are tender, about 30 minutes.

3 Carefully remove the squash with a slotted spoon. Continue simmering the wineuntil it has reduced down to approximately 1 cup (250 ml) of sweet red wine syrup.

4 To serve, plate the chayote along with a scoop of non-dairy vanilla ice cream and adrizzle of syrup.

CALORIES (PER SERVING) 288PROTEIN 1 gTOTAL FAT 0 gSATURATED FAT 0 gCARBOHYDRATES 51.8 gDIETARY FIBER 1.5 gSUGARS 42.7 gVITAMINS C

SAGE AND LAVENDER TEA

A fresh herbal tea is perfect to drink alongside all of these wonderful

cakes. Sage is known for its ability to calm nerves, and lavender for itsrelaxing qualities: a little cup of heaven is waiting in your garden to be

picked.

Prep: 5 mins | Cook: 10 mins 10 fresh sage leaves

1 teaspoon fresh lavender leaves

1½ cups (375 ml) boiling water

agave or maple syrup, to sweeten

(See image, front)

1 Place the sage and lavender leaves in a mug and pour the boiling water over them.

Cover with a saucer to keep the tea from cooling while it steeps for 10 minutes. Ifdesired, sweeten to taste with agave or maple syrup.


DANDELION MIMOSAS

A sweet little tipple to end your meal when there’s reason to celebrate, or

when you simply don’t have room for dessert. These mimosas areespecially lovely when garnished with a dandelion flower—though only

if they’re picked from your own organic garden.

Prep: 5 mins | Cook: 15 mins ½ cup (25 g) dandelion greens

½ cup (100 g) unrefined cane sugar


3 cups (750 ml) grapefruit juice

3 cups (750 ml) sparkling wine

(See image, rear)

1 Chop the greens into 1- to 2-inch (2.5- to 5-cm) pieces and set aside.

2 To make the dandelion-infused simple syrup, combine the sugar and water togetherin a small saucepan and heat over low-medium heat, stirring until the sugar dissolves.Place the dandelion greens in the pan and submerge them with a spatula. Reduce theheat to low for 10 minutes, stirring occasionally. Remove from the heat, and strainthrough a sieve into a glass. Cool to room temperature before using.

3 Pour 1 tablespoon of dandelion syrup into each glass. Add ½ cup (125 ml)grapefruit juice and stir gently to combine. Top up with ½ cup (125 ml) sparklingwine and serve. Store any leftover syrup in a covered jar in the fridge, where it willkeep for several weeks.

INDEX

Aapple

Green Juice Without a Juicer

Hello Sunshine Smoothie

artichokes

Rustic Panzanella with Brussels Sprouts and Artichokes

arugula

Arugula and White Bean Hummus

Arugula, Watercress, and Stonefruit Salad with Jalapeño Vinaigrette

Breakfast Sandwich with Avocado and Arugula

Shaved Brussels Sprout Salad with Hemp and Orange

Sundried Tomato and Arugula Pizza

Asian greens

asparagus

Cream of Asparagus Soup

French Lentils with Asparagus and Shallots

Grilled Radishes, Zucchini, and Asparagus with Herbed Mayo

Shaved Asparagus and Roasted Tomato Tartine

avocado

Avocado and Kiwi Frosted Birthday Cake

Avocado Toast with Coconut “Bacon”

Breakfast Sandwich with Avocado and Arugula

Brussels Sprout Salad with Hemp and Orange

Cherry-Kale Quencher Smoothie

Chocolate Avocado Pops

Chocolate Hazelnut Avocado Torte

Kale Waldorf Salad with Avocado Astoria Dressing

Mango, Avocado, and Cucumber Summer Rolls

My Favorite Four-Ingredient Salad

Raw Summer Soup

Shredded Rainbow Salad with Lemony Avocado Dressing

Bbanana

Back to Basics Green Smoothie

Berry and Beet Green Smoothie

Chocolate Superfood Smoothie

Green Smoothie Granola Bowls

Peachy Keen Green Smoothie

Tropical Green Smoothie

beet greens

Beet Greens, Pear, and Maple Walnut Salad


Triple Chocolate Beet Greens Cake

berries



bok choy

Ginger Bok Choy and Sweet Peas with Miso-Glazed Tofu

Spicy Garlic Bok Choy

broccoli

Broccoli and Greens “Quiche”

Mediterranean Broccoli and Barley Salad

Stuffed Baked Sweet Potatoes, with Broccoli, Swiss Chard, and Hummus

White Bean and Three-Green Soup

broccoli rabe see rapiniBrussels sprouts

Rustic Panzanella with Brussels Sprouts and Artichokes


buckwheat groats

Green Goddess Granola

butternut squash

Butternut Squash and Millet Salad Bowl with Chickpea Croutons

Ccabbage

Bubble and Squeak

Cabbage Strudel

Kale, Collard, and Cabbage Sauerkraut

Sesame Cabbage, Carrot, and Tempeh Rolls


cane sugar

cashew “cheese”

Chard, Cilantro, and Cashew “Cheese” Pizza

Raw Collard Wraps with Cashew “Cheese”

celery

Celery and Grapefruit Granita

Celery, Lentil, and Green Tomato Warmer


chayote

Chayote Ceviche

Wine-Poached Chayote “Pears”


chia seeds

Chinese broccoli

Lemony Miso Soup with Chinese Broccoli

Chinese mustard

chocolate

Chocolate Avocado Pops

Chocolate-Dipped Kale Chips

Chocolate Hazelnut Avocado Torte


Secret Ingredient Brownies

Sweet Massaged Kale and Fruit Salad with Raw Chocolate Sauce

Triple Chocolate Beet Greens Cake

Zucchini Chocolate Cake

cilantro

Chard and Cilantro Pesto


coconut

Avocado Toast with Coconut “Bacon”

Strawberry, Kiwi, and Cucumber Salad with Coconut Whipped Cream

Coffee Cake with Green Goddess Granola Crumble

collard greens

Breakfast Burritos

Collard and Quinoa “Cabbage Rolls”


Raw Collard Wraps with Cashew “Cheese”

Scrambled Tofu with Collard Greens


couscous

Israeli Couscous with Peas and Mint

Moroccan Tagine with Apricot Couscous

Quick Couscous with Summer Squash and Turnip Greens

cucumber

Cucumber Pesto Canapés

Green Juice without a Juicer


Lemon, Ginger, and Parsley Smoothie


Raw Summer Soup

Salted Cucumber Pickles


Zaru Soba with Cucumber and Green Onion

Ddandelion

Dandelion Colcannon

Dandelion Mimosas

Sautéed Dandelion with Lemon and Pine Nuts

Ffarro

Swiss Chard and Farro Stew

fennel

Puff Pastry with Fennel and Turnip Greens

French Lentils with Asparagus and Shallots

G & HCelery and Grapefruit Granita

green beans

Green Bean and Mango Salad

hemp seeds, shelled


Kelp Noodle and Tahini Tangle with Miso Tahini Dressing


Kkale


Chocolate-Dipped Kale Chips

Cool Ranch Kale Chips


Kale and Herb Cornbread Muffins

Kale and Kabocha Enchiladas Verde

Kale and Walnut Pesto


Kale Waldorf Salad with Avocado Astoria Dressing


My Favorite Four-Ingredient Salad

Shredded Rainbow Salad With Lemony Avocado Dressing

Superfood Salad

Sweet Massaged Kale and Fruit Salad with Raw Chocolate Sauce


kiwi

Avocado and Kiwi Frosted Birthday Cake


Llavender

Sage and Lavender Tea

lemon

Lemon and Parsley Olive Oil Cake



Linguini with Lemon, Olives, and Rapini

Sautéed Dandelion with Lemon and Pine Nuts


Mmango

Green Bean and Mango Salad




millet

Butternut Squash and Millet Salad Bowl with Chickpea Croutons

mint


Vanilla Mint Cheesecake

miso



Sesame Cabbage, Carrot, and Tempeh Rolls

mizuna

mushroom

Spinach and Mushroom Galette

Nnori

Deconstructed Sushi Bowl

Ooats


Zucchini Oatmeal Cookies

Pparsley

Lemon and Parsley Olive Oil Cake


pasta


Orecchiette with Chard, Sundried Tomatoes, and Toasted Almonds

peanuts

Spicy Peanut Noodle Bowl

peas


Samosa Burritos with Peas

Sweet Pea Crostini

Pesto Polenta Fries with Spicy Aïoli

potatoes

Bubble and Squeak

Dandelion Colcannon

Qquinoa

Collard and Quinoa “Cabbage Rolls”

Romaine Tacos with Southwest Quinoa

Rradish greens

rapini

Rapini á la Puttanesca


Rhubarb and Chard Pie

rice


rocket see arugularomaine lettuce


Romaine Tacos with Southwest Quinoa

Ssage

Sage and Lavender Tea

salad greens

soba noodles

Spicy Peanut Noodle Bowl

Zaru Soba with Cucumber and Green Onion

spinach


Breakfast Burritos


Creamy Spinach Curry with Tofu Paneer

Green Juice Without a Juicer


Secret Ingredient Brownies

Spinach and Mushroom Galette

Spinach Ginger Cookies

Spinach Gomae

Sweet Spinach Pancakes


Vanilla Mint Cheesecake


spirulina


strawberries




sugar snap peas


sunflower sprouts

sweet potato

Stuffed Baked Sweet Potatoes with Broccoli, Swiss Chard, and Hummus

Sweet Potato and Greens Burger

Swiss chard

Chard and Cilantro Pesto


Curried Dahl with Chard



Rhubarb and Chard Pie

Swiss Chard and Farro Stew

Ttamari

tatsoi

tempeh

tofu

Breakfast Burritos

Creamy Spinach Curry with Tofu Paneer



Scrambled Tofu with Collard Greens

tomatoes

Celery, Lentil, and Green Tomato Warmer

Focaccia with Tomato and Zucchini

Mexican Tortilla Soup


Rapini á la Puttanesca

Shaved Asparagus and Roasted Tomato Tartine

Sundried Tomato and Arugula Pizza

turnip greens

Puff Pastry with Fennel and Turnip Greens


U & Wumeboshi vinegar

watercress

Arugula, Watercress, and Stonefruit Salad with Jalapeño Vinaigrette

Chickpea and Fennel Curry on a Bed of Fresh Watercress


Y & Zyeast, nutritional

zucchini

Cinnamon-Zucchini Waffles

Focaccia with Tomato and Zucchini

Grilled Radishes, Zucchini, and Asparagus with Herbed Mayo


Zucchini Chocolate Cake

Zucchini Noodle Bolognese

Zucchini Oatmeal Cookies

ACKNOWLEDGMENTS

Many sincere thanks to everyone who worked with me on Greens 24/7.To Sarah Bloxham, Sam Kennedy, Lucy Parissi, Sorrel Wood, KerryEnzor, and the entire team at Quantum, and to Matthew Lore, AnneRumberger, Sasha Tropp, Sarah Schneider, and Karen Giangreco at TheExperiment for your countless hours of work, for believing in me, andmaking this dream a reality. Special thanks to my editor Rachel Malig forall of your hard work and positive spin on things, and for always makingyourself available to answer my constant stream of questions. JackieSobon, thank you for your gorgeous photography that brought this bookto life and made it a work of art.

To my Mom and Dad, thank you for raising me to love food and forhaving a sit-down meal together every night growing up. And to mybrothers James and Patrick for your support and the shared meals we’veprepared together over the years.

To my Sunday dinner testers, Jan and Shirley, thank you for letting mecook for you and for always providing such honest feedback. SandiAckroyd, thank you for your support, your motivation, and yourfriendship. And to my friends and family—thank you for being mycheerleaders through this writing process and always.

To my amazing testers who sweated it out in their kitchens as I honedthe recipes: Sara Ray, Laura Thompson, Kelly Henderson, StephanieMcCaslin, Melissa Rosvold, Suzanne Poldon, Heather Tigert, StephanieLindsay, Maud Pryor, Kyleigh Rapanos, Sarina Wheeler, Michelle Thiele,Tamara Gagnon, Tara Hamilton, Nichelle Nicholes, Justine Villeneuve,

and Mary Ambrosino. You rule. And to the always kind Kristy Turner,thank you for your guidance on the testing process.

Most of all, my sweet boys. Woodrow, thank you for your infectiouslaughter and for showing me how big I can love. And to Mark, thankyou for your love and partnership, your unwavering support, yourendless dishwashing, and for telling me that you love my cooking morethan anyone else’s (and meaning it).

ABOUT THE AUTHOR

Jessica Nadel writes the popular blog Cupcakes and Kale. She has apassion for healthy, local, plant-based eating and thinks that in a diet ofvibrant, nourishing meals there is room for a cupcake or two. She is alsothe proprietor/baker at Oh My Bakeshop, a natural and organic bakery ofspecialorder vegan goods. She lives in Ontario, Canada.

cupcakesandkale.ca

http://cupcakesandkale.ca

GREENS 24/7: More Than 100 Quick, Easy, and Delicious Recipes for EatingLeafy Greens and Other Green Vegetables at Every Meal, Every DayCopyright © 2014 Quantum Publishing

All rights reserved. Except for brief passages quoted in newspaper, magazine, radio,television, or online reviews, no portion of this book may be reproduced, distributed,or transmitted in any form or by any means, electronic or mechanical, includingphotocopying, recording, or information storage or retrieval system, without the priorwritten permission of the publisher.

Many of the designations used by manufacturers and sellers to distinguish theirproducts are claimed as trademarks. Where those designations appear in this book andThe Experiment was aware of a trademark claim, the designations have beencapitalized.

The Experiment, LLC220 East 23rd Street, Suite 301New York, NY 10010-4674www.theexperimentpublishing.com

This book contains the opinions and ideas of its author. It is intended to providehelpful and informative material on the subjects addressed in the book. It is sold withthe understanding that the author and publisher are not engaged in rendering medical,health, or any other kind of personal professional services in the book. The author andpublisher specifically disclaim all responsibility for any liability, loss, or risk—personal or otherwise—that is incurred as a consequence, directly or indirectly, of theuse and application of any of the contents of this book.

The Experiment’s books are available at special discounts when purchased in bulk forpremiums and sales promotions as well as for fund-raising or educational use. Fordetails, contact us at [email protected].

Library of Congress Cataloging-in-Publication Data

Nadel, Jessica, author. Greens 24/7 : more than 100 quick, easy, and delicious recipes for eating leafygreens and other green vegetables at every meal / Jessica Nadel. pages cmIncludes index.ISBN 978-1-61519-227-4 (pbk.) -- ISBN 978-1-61519-228-1 (eBook)1. Cooking (Vegetables) I. Title.

TX801.N33 2014641.6’5--dc23

http://www.theexperimentpublishing.com

mailto:[email protected]

2014025067

ISBN 978-1-61519-227-4Ebook ISBN 978-1-61519-228-1

Cover and text design by Lucy Parissi

Manufactured in ChinaDistributed by Workman Publishing Company, Inc.Distributed simultaneously in Canada by Thomas Allen & Son Ltd.

First published December 201410 9 8 7 6 5 4 3 2 1

Table of ContentsTitle page

Contents

Introducing Greens

Green Fact Files

The Other Greens

The Other Ingredients

“Typical Day” Greens Meal Plans

SMOOTHIES AND BREAKFASTS

GREEN SIDES AND SMALL BITES

GREEN SOUPS AND SALADS

GREEN ENTRÉES

GREEN CAKES AND DESSERTS

Index

Acknowledgments

About the Author

Copyright

Greens 24-7 More Than 100 Quick, Easy, and Delicious Recipes for Eating Leafy Greens

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